F3 Black Swamp

Category: Uncategorized

  • The Battlefield (The Shops At Fallen Timbers) – Trevor Miller

    Battlefield – 5/17/25
    13 PAX at the Battlefield today including 2 2.0.

    Started with a quick warmup:
    10 Potato Pickers
    7 Count Motivator

    To choose teams for UNO all of the PAX lined up in order of age, and Snowball was disappointed to find out 45 was close to the top end of the age line. Teams organized youngest with oldest, second youngest with second oldest, etc. Each team was dealt 7 UNO cards, and did work depending on the color and number on the cards.

    Cards must be "played" into the bucket, ~100meters from workout area, prior to starting on the next card. First team to finish all of their cards first wins the round.

    UNO
    Red x 2 Yellow x 3 Green x 4 Blue x 5
    Round 1 Merkins Lunge LBC Mountain Climbers
    Round 2 HR Merkins Squat AH SSH
    Round 3 Burpee Bonnie Blairs BBS Plank Jacks
    Round 4 Absolution Lt. Dans Starfish Chilly Jacks

    PAX

    Arcy
    Footloose
    Viper
    Lonzo
    Bulldog
    Crawdad – 6
    Snowball
    Wipers
    Rudy
    Runt
    Top Thrill
    Octane
    Norm – Q

  • Wakanda (Maumee High School) – Paul Wiederhold

    Beatdown Name: M-Raged
    Date: 05.15.2025
    Location: Wakanda

    QIC: Gulliver

    PAX:
    Chubbs

    Welcome
    F3 Mission and Core Principles
    Disclaimer
    Warmup: backwards mosey around the island
    The Thang: various yoga moves to stretch out before the Spartan Saturday and a mosey around the island
    COT
    Count-o-Rama
    Name-o-Rama
    The Six
    Announcements
    LDP3
    Prayer

  • Rabbit Hole (Whitehouse Library) – Viper

    5/16 – The Rabbit Hole
    "Dora the Hill Explorer"

    Q – Viper

    PAX:
    Vespa
    Doubtfire
    Footloose
    Brickyard
    Carmen San Diego
    Jingleheimer

    The Thang:

    Partner workout with 4 rounds of 6:30. One partner runs up and down the hill, the other does work at the base, then swap.

    Round 1 – Burpees
    Round 2 – Big Boi Situps
    Round 3 – Merkins
    Round 4 – LBCs

    CoT:

    6 – Jingleheimer

    Prayers – Doubtfire and family

  • Nightmare (Perrysburg Municipal Park) – Huckleberry

    F3
    Squares w/ Block
    Nightmare
    5/16/25
    5:30 am

    PAX:
    Capital
    Spaulding
    Q: Huckleberry

    F3 (Fitness, Fellowship and Faith)

    Mission:
    To plant, grow and serve small workout groups for the invigoration of male community leadership.

    Principles:
    1. Free of charge
    2. Open to all men
    3. Held outdoors, rain or shine, heat or cold
    4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    5. End with a Circle of Trust

    WARM UP:
    7 Motivators in Cadence

    THANG:
    Block/Weight Needed
    20 reps of each

    The die is rolled to determine the square to do (1-6) per the following:

    Square 1: Curls with Block
    Block Swings
    Bent Over Rows with Block

    Square 2: Merkins
    Mt. Climbers (2 as 1)
    Bear Squats

    Square 3: Imperial Walkers
    Squats
    High Knees

    Square 4: Overhead Press with Block
    Curls with Block
    Bent Over Rows with Block

    Square 5: LBC’s
    American Hammers (2 as 1)
    Crab Leg Lifts (2 as 1)

    Square 6: Run

    COT: Sixth was: Spaulding

  • The Pit (Kingsbury Park) – Sean O’Donnell

    16 May 2025 Backblast: Colson and Southie posted.
    50 Don Quixotes
    25 WWIIIs
    50 Big Boys
    50 LBCs
    50 American Hammers
    50 Hello Dollies
    50 Freddy Mercuries
    50 Outlaws
    1-mile cooldown
    End with COT.

  • The Wall (Riverside Park) – Huckleberry

    F3
    Squares w/out Block
    The Wall
    5/15/25
    5:30 am

    PAX:
    Guardian
    Waldo
    Geppetto
    Finkle
    Cole
    Mile High
    Deep Impact
    Bourbon
    Lego
    Meatloaf
    Fossil
    Drip
    Gold Star
    Spaulding
    Flo
    Pimento
    Q: Huckleberry

    F3 (Fitness, Fellowship and Faith)

    Mission:
    To plant, grow and serve small workout groups for the invigoration of male community leadership.

    Principles:
    1. Free of charge
    2. Open to all men
    3. Held outdoors, rain or shine, heat or cold
    4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    5. End with a Circle of Trust

    WARM UP:
    7 Motivators in Cadence

    THANG:
    20 reps of each

    The die is rolled to determine the square to do (1-6) per the following:

    Square 1: Box Cutters
    Bicycles (2 is 1)
    Hello Dollies

    Square 2: Merkins
    Mt. Climbers (2 as 1)
    Bear Squats

    Square 3: Imperial Walkers
    Squats
    High Knees

    Square 4: Lt. Dan’s (2 is 1)
    Speed Skaters (2 is 1)
    Ninja Squats

    Square 5: LBC’s
    American Hammers (2 as 1)
    Crab Leg Lifts (2 as 1)

    Square 6: Run

    COT: Sixth was: Drip

  • Grantland (Rotary Park) – Afonso Cardoso

    Date: 5/14/2025

    AO: Grantland

    F3 Mission Statement
    5 Principles
    Disclaimer
    End in a COT

    PAX:
    Photon
    Echo
    Guardian
    Bourbon
    Ukulele (Q)

    Warm-up: Side straddle hops, willie mayes hayes

    The Thang: Stage 1

    Lateral park block runs

    Start opposite of the block
    20 merkins run to the block 20 block squats run back 20 leg raises run to block and bring it across
    Run to opposite side do 20 bonny blairs run to block 20 american hammers run back 20 tricep extensions run to block and bring it across
    Run to opposite side do 20 absolutions run to block and 20 shoulder presses run back and do 20 jump squats run to block and bring it to stage 2.

    Stage 2

    Sort of suicides but with block

    Bring the block to the next cone and run back to start to do 10 everytime.
    First time rifle carrying the block second do lunge with block third bear crawl dragging the block

    Count-a-rama
    Name-a-rama
    6th – Echo
    LDP3
    Ball of Man

  • The Nest (Fassett Jr High) – Raven

    Falcon at the Nest
    5/12/25
    The Nest

    Pax:
    Armstrong
    Deliverance
    Fallout Boy
    Pinto
    Raven ~ Q

    Intro
    5 Principles
    Credo

    The Thang:
    The Falcon Memorial BD.
    14 SSH (in Cadence)

    Then 4 rounds of:
    26 Flying Squirrels
    26 American Hammers
    26 Lunges
    26 Curls
    – – One Lap (400m)
    26 No Cheat Merkins

    Then 14 SSH (in Cadence)

    On April 29, 2024, Jason Richards passed away after his first BD in STL. This BD was to honor his memory.

    From the BB in STL:
    "FNG, Jason Richards, had finished his first workout and the naming process was underway. Jason shared about his love for his four kids, his incredibly strong wife, and love for “real” country music before collapsing.

    The 14 SSH In Cadence remind us we do this together and that Falcon was the 14th man that morning of his passing. The 26 count, remembers the legacy he left and impact on his 026 community."

    CoT
    BoM

    It was an honor to lead.

    Raven.

  • The Mud Hole (Ruck at Pearson Park) – Raven

    Ruck-a-saurus Wednesday
    Mudhole
    5/7/25

    PAX:
    Fallout Boy
    Armstrong
    Raven ~ Q

    Intro
    5 Core Principles
    Credo

    Rucked to the to south side of the park. Tried our best to stay on gravel instead of concrete. It was an attempt to ease the pain/injury in Armstrong's knee.

    CoT
    NoR
    Announcements
    BoM

    As always and honor to lead!

  • The Mud Hole (Ruck at Pearson Park) – Raven

    Wednesday Ruck
    Mudhole
    5/14/25

    PAX:
    Armstrong
    Pinto
    Raven ~ Q

    Intro
    5 Core Principles
    Credo

    Rucked to the to south side of the park. On the return to the parking lot, took the long way around the loop.

    CoT
    NoR
    Announcements
    BoM

    As always and honor to lead!