F3 Black Swamp

Category: Uncategorized

  • The Necropolis (Fort Meigs – Run) – Capitol

    F3 BB
    Backblast: April 29th, 2025
    AO: Necropolis
    Workout: Riverwalk Run

    PAX:
    Capitol – Q
    Coconut
    Mile High
    Bourbon
    Fossil
    Guardian

    Mission and Principles:
    F3: Fitness, Fellowship, Faith
    Mission: To plant grow and serve small workout groups for men for the invigoration of male community leadership.
    The core principles of F3 are that it is always:
    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. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
    5. Ends with a Circle of Trust
    Credo: Leave no man behind but leave no man where you find him

    The “Thang”:
    An out and back run.

    Route – Run across the bridge towards Conant St., to the left down to the riverwalk path. Run the path along the river (stay left at forks in path) after seeing the park shelter on the right, take the next right up through side cut. Cross the street and hang left to continue out the bike path. Turn back at 5:55am. Same route back.

    Pickup the six. Stretches in the parking lot.

    Ended with COT:

    Count-O-Rama
    Name-O-Rama
    The Six
    Announcements
    LDP
    Ball of Man

  • The Gaunlet (Rivercrest Park) – Capitol

    F3 BB
    Backblast: April 21st, 2025
    AO: Gauntlet
    Workout: Capitol's FNG Experience

    PAX:
    Capitol – Q
    Huckleberry
    Bourbon
    Spaulding
    Fossil
    Mile High
    Irish Hoss
    Carmen San Diego
    Photon

    Mission and Principles:
    F3: Fitness, Fellowship, Faith
    Mission: To plant grow and serve small workout groups for men for the invigoration of male community leadership.
    The core principles of F3 are that it is always:
    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. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
    5. Ends with a Circle of Trust
    Credo: Leave no man behind but leave no man where you find him

    The “Thang”:
    Re-live Capitol's FNG experience.
    The beatdown on my first day out was Burpeclipse led by Photon. The general idea is that variations of burpees get harder as you go. The version I led was a bit modified based on memory.

    Mosey to the hill behind the baseball fields.
    Starting at the base of the hill, do the following rounds of burpee variations. In between each set of burpees run up and down the hill twice.

    10 Up Downs [2 hill sprints between each set]
    10 OG (regular) Burpees
    10 HR (Hand release) Burpees
    10 One-legged Burpees
    10 Mountain Climber Burpees (4 Mountain Climbers after the pushup)

    Run the loop – a quarter mile around the soccer field, return to burpee sets.

    10 Diamond Burpees (pushup with hands close together)
    10 Plank Jack Burpees (kick both legs out and back in after pushup)
    10 Peter Parker Burpees (during pushup, raise right knee up, do another pushup raise left knee up)
    10 Kraken Burpees (three pushups instead of one)
    10 Broad Jump Burpees (stand with both feet together, long jump forward, do a burpee where you land, continue 5 out and 5 back)

    Mosey back to the flag.

    Ended with COT:

    Count-O-Rama
    Name-O-Rama
    The Six – Irish Hoss
    Announcements
    LDP
    Ball of Man

  • Rabbit Hole (Whitehouse Library) – Jake+Vespa+Zinz

    5-2-25 OG Nightmare

    Viper
    Mr Anderson
    Brickyard
    Tackleberry
    Goldwing
    Doubtfire – 6
    Manchester
    FNG – Jingleheimer
    Waldo
    Pooh Bear
    Norm
    Vespa – Q

    Mission. 5 core principles, credo
    Warm ups: ssh, arm circles, imperial Walkers.
    mosey to hill
    Pair up, 100: squats, merkins, big boys, and burpees, while partner runs. Hill sprint every 7 minutes.

    Countorama
    Nameorama
    Six
    Name FNG Jon Bringman “Jingleheimer”
    Cot

  • The Pit (Kingsbury Park) – Nigel “Bob Ross” Hogan

    *Should be 300 squats, not sit ups

  • The Pit (Kingsbury Park) – Nigel “Bob Ross” Hogan

    Murph.
    Men present: Dora, Southie, Bob Ross, Kolson, Dynamite, Sumo (FNG)
    1 mile run
    100 pull-ups
    200 push-ups.
    300 sit ups.
    1 mile Run.
    End in COT

  • The Commons (Levis Commons) – Brian Coil

    cRaZy 8's @ the Commons 04/29/2025

    Pax: Ponzi(Q) , Huckleberry, Crawdad, Anchor

    Mission and Core Principles

    8 Reps each exercise in a round

    Cycle 1: Absolutions, LBCs, American Hammers, Imperial Walker, Big Boys, Run
    Cycle 2: Air Press, Dips, Merken, Decline Merken, Mike Tysons, Run
    Cycle 3: Burpee, High Knees, Squats, Leg Lifts, Mtn. Climbers, Run

    Repeato – Time estimate allows 3x

    COT

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

    There was no ruck this week.

  • Field Of Dreams (Rolf Park) – Lyman

    Welcome
    F3 Mission & Core Principles

    PAX:
    Footloose
    Norm
    Landslide
    Purdy
    Gulliver
    Lyman (QIC)

    Warmup: 10 Side-Straddle Hops, 10 Windmills,

    The Thang:
    Run a 1/2 mile lap
    Then choose a weight (if needed) and choose an exercise to do 30 reps.
    Weights: 20lb dumbbells, 25lb plate, 25lb kettlebell, 35lb cindy, or 40lb rucksack

    Excercises:
    Kettlebell swings
    Thrusters
    Overhead press
    Merkins
    Lunges 2:1
    Squats
    LBCs

    Run another lap, 30 reps of choice, repeato.

    Countorama
    Name-o-rama
    Gulliver was the Six
    Announcements
    Ended in Prayer.

    Pleasure to lead today!

    Lyman

  • Wakanda (Maumee High School) – Paul Alex Wiederhold

    Beatdown Name: A Wakanda Mosey…in cadence?
    Date: 05.01.2025
    Location: Wakanda

    QIC: Gulliver

    PAX:
    Meatloaf
    Chubbs

    Welcome
    F3 Mission and Core Principles
    Disclaimer
    Warmup: Cherry pickers in cadence, stretch to each side for 10 seconds, worlds greatest stretch
    The Thang:
    Ran to Biggby and back and introduced a little song to be sung in military cadence style by the PAX.
    COT
    Count-o-Rama
    Name-o-Rama
    The Six
    Announcements
    LDP3
    Prayer

  • The Wall (Riverside Park) – Spaulding

    Rise Up! Beatdown

    Pax:
    Guardian
    Gepetto
    Coal
    Photon
    Oil change
    Mile high
    Nitrous
    Hannibal
    Finkle
    Crawdad
    Spaulding – Q

    The thang:

    Warm up- thank you Guardian for leading
    Arm circles
    Merkins

    Circuit

    Station 1 – bottom of stairs
    10 burpees
    When finished run up the ramp to the middle landing

    20 Australian merkins – middle landing
    Then run to top of the ramp

    30 merkins feet up the ramp-top of ramp
    Then run to the top of stairs

    Do 40 air presses-too of the stairs
    Down the stairs

    Do 50 dips – main area

    Get the 6

    Round 2

    10 lt. Dans – bottom of stairs
    Run up the ramp to middle

    20 skaters Apollo Onos – middle landing
    Run to the top of the ramp

    30 squats- top of the ramp
    Run to stairs

    40 fire hydrants (20 each leg)- top of the stairs
    Go down the stairs

    50 calf raises- on ledge or ground

    Get the 6

    Round 3 – same circuit
    10 – X factors
    20 – 2-1 imperial walkers
    30 – Big boys
    40 – Superman’s
    50 – Freddie mercury 2-1

    Get the 6

    Run up the hill

    Cool down at the top of the hill
    7 count motivators
    Windmills
    Circle merkins to 50