F3 Black Swamp

Category: Uncategorized

  • Wakanda (Maumee High School) – Hannibal

    8 men gathered to have a little workout fun.

    Q – Hannibal
    Quick Draw
    Landslide
    Gulliver
    Meatloaf
    Zimba
    Arcy
    Chubbs

    Opening words with Mission and Principles.

    Warm up Side Straddle Hops and Windmills

    The thing:
    We played the basketball game of HORSE, but did it with BLIMPS and we used a 10lb slam ball instead of a regular basketball. If the person in front of you made a shot you had to copy the same shot, if you failed you got a letter, for each letter received you did the following:
    5 Burpees
    10 Lunges
    15 Imperial Walkers
    20 Merkins
    25 Plank Jacks
    30 Squats

    While waiting for your turn the rest did LBCs, Flutter Kicks, Dips, Squats, Air presses, Side Straddle Hops, or whatever kept you moving.

    Honor to lead.

  • The Armory (Waterville Library) – Benjamin “Rudy” Hoipkemier

    The Fibonacci Peak

    The Thing:
    We had 3 rounds, consisting of 3 exercises per round. The pax moved through 9 different stations where each station we used the next number in the Fibonacci sequence (1, 1, 2, 3, 5, 8, 13, 21, 34) for our rep count. The rounds were as follows:
    Round 1:
    – Push up
    – Jump Squats
    – Mountain Climbers
    Round 2:
    – V-up
    – Freddy Mercury
    – Plank Jack
    Round 3:
    – Big Boy Situp
    – Air Squat
    – Superman Extensions

    The Pax:
    Rudy (Q)
    Norm
    Gepetto
    Manchester
    Wario
    Vespa
    The Count
    Lullaby
    Huckleberry
    Bourbon
    Stark

  • Grantland (Rotary Park) – Tommy

    Black Ops Maple St. Hill Ruck

    Q: Callahan

    Pax:
    Purdy
    Van Gough
    Callahan

  • The Wall (Riverside Park) – Spaulding

    Draft Day!

    Pax:
    Mile high
    Coconut
    Finkle
    Thor
    Spaulding- Q

    Warm up (draft combine)
    Keep it moving, no standing around:
    * SSH
    * Burpees
    * Imperial Walkers x 20
    * Arm Circles x 20 (each way)
    * High Knees x 20
    * Inchworms x 10
    * Light jog up ramp + back

    Draft rules:
    No repeats
    Switch muscle group as best as possible

    Draft:
    Round 1- run up half the ramp and down the stairs after the work
    15 reps each
    Hand release
    Jungle boy
    Plank
    Captain thors
    Absolutions

    Round 2- must use the AO for work. Bench, bars, stairs, ramp.
    -run half way up the stairs and down the ramp after the work
    20 reps each pick
    Aussie merkins
    Step ups
    Incline box cutters

    Round 3- run fully up the stairs and down the ramp after the work
    30 reps each pick
    Freddie mercury
    Squats
    Air press
    Superman

    Training camp
    5 reps of each of your drafted team

  • Field Of Dreams (Rolf Park) – Andrew Landis

    F3 Mission
    Core Principles
    Credo

    PAX:
    Scoober
    Lyman
    Rudy
    Wario
    Sven -Q

    SwampBall-Bata – all exercises and movements had the intention on preparation for swampball season, whether cardiovascular endurance or injury prevention

    Warmup:
    Windmill and Arm Circles

    The Thang:
    Tabata Sequence with 4 quarters of two exercises per quarter:
    1: Shuttle Sprint and Up-downs
    2: Squats with calf raise and grapevines down and back
    3: Side planks with top leg raise (These were a burner, humbling to most of us)
    4: Box Cutters and Glute Bridge

    Countorama (5)
    Name-o-rama
    Scoober was the Six
    LDP3
    Announcements
    Ended in Prayer.

    Lots of mumblechatter: Kids memorizing scripture and involved in some Bible Quiz competitions.

    It was an honor to lead. #ISI

  • The Necropolis (Fort Meigs – Ruck) – Dave Walbom

    Pax
    Additional Information
    Lullaby

  • The Necropolis (Fort Meigs – Ruck) – Dave Walbom

    Substitute Ruck

    Welcome
    Mission
    Principles

    Pax
    Guardian
    Meatloaf
    Gulliver
    Van Wilder
    Arcy
    Flo (Q)

    Rucked 2+ miles to The Wall and returned stopping to perform merkins of increasing repetition
    1, 4, 9, 16, 25 and 36 with rucks on.

    COT

  • The Commons (Levis Commons) – Carl “Crawdad” Miester

    4/21/2026

    Pax

    Q -Crawdad

    Anchor
    Everest
    Gold Star
    Wario

    The Thing….

    55 year old birthday beatdown -theme is 55

    Warm Ups
    SSH
    Chain Breakers
    Arm Circles forward/backward
    Potato Pickers

    5.5 Min
    5 Burpees
    Sprint from chess board to Fire Pit
    10 Merkins
    Mosey back to chessboard area
    Reapeato for the 5.5 min

    DORA in teams…
    One partner works, other partner runs a lap repeat until team reps complete

    55 Burpees
    55 Squats
    55 Big Boys
    55 lunges ( 2 is 1)
    55 Absolutions

    Round of mary ( 55 reps each)
    Mountain Climbers
    5 sec plank
    Bigs Os
    LBC

    PLaylist……..

    Tom Waits – Ol'55
    Cracker – Happy Birthday to Me
    blink-182 – What's my age again
    Sammy Hagar -I can't Drive 55
    NOFX -New happy Birthday
    "weird Al" Yankovic – Happy Birthday
    Eddie Spaghetti -I dont want to grow up
    Dropkick Murphys – H.B.D.M.F
    Bowling for Soup – Getting old sucks ( but everyones doing it)
    Social Distortion- Story of my Life
    Descendents – When I get Old

  • Coronado (Keener Park) – Carl “Crawdad” Miester

    4/21/2026

    PAX

    Q-Crawdad
    Mercy
    Shepard
    Rudy
    Doogie
    Spalding
    Houdini
    Waldo
    Hamm
    Djibouti

    The thing…. Murph
    1 mile run / 100 pull ups / 200 Merkins / 300 squats / 1 mile run

    six – Houdini

    Playlist top 100 from 1971 -pretty terrible
    Switched to 1989 year i graduated HS – not much better Bobby Brown and Paula Abdul

    Six – Houdini

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

    This morning’s ruck was

    Cancelled due to lightning

    ☹️