F3 Black Swamp

Category: Uncategorized

  • The Foundry (Gateway Middle School) – Matt Yarder

    QIC
    Stark

    PAX
    Fat Amy
    Silver Surfer
    Huckleberry
    Meatloaf
    Landslide

    The Thang-
    The Impossible Mile (Thanks Fat Amy)
    4 laps around the track
    First lap – Burpee Broad Jump
    Second Lap – Lunge Walk
    Third Lap – Bear Crawl
    4 Lap – Just Run

    COR, NOR, Huckleberry was our 6 and today was his 1850th post. Just a mountain of a man in terms of leadership and living third with the men in the Blackswamp. He is a blessing we shall never take for granted. Thanks for being in our lives Huck!

    Always an Honor
    Always My Pleasure
    ~Stark

  • The Gaunlet (Rivercrest Park) – Samuel

    Pre-Ruck Back blast
    Mile High and Photon knocked out 3.2 Miles before the epic flap jack beat down.

  • The Nest (Fassett Jr High) – Anthony+Maletich

    Fallout's Return

    Pax:
    Armstrong
    Deliverance
    Fallout Boy (Q)
    Pinto
    Raven

    Back from the flu, Fallout brought the 'A' game. Starting with a Route 66 around the building with burpees (or man-makers, since we were carrying our blocks). Then some BOMBS as a group with a human timer farmer carrying two blocks out and back. Mixed in different exercises, changing with each timer's return.

  • Camelot (Generals Ice Cream) – Trevor Miller

    3/24/25 – Camelot – Full Body Burn (re-run)
    Took a tough workout from GMO that we recently ran in February, and modified it slightly. Legs == Sprint, and 10 minute timer instead of 8.

    Rd 1 Upper body: AMRAP – 10 minutes
    Merkins x15
    Block Swings x15
    Overhead Press x15
    Bent over rows x15
    Run 90% sprint ~100m
    Jog back & repeat

    Rd 2 Arms: AMRAP – 10 minutes
    Seated Curls x15
    Skull Crusher x15
    Hammer curls x15
    Diamond Merkins x15
    Run 90% sprint ~100m
    Jog back & repeat

    Rd 3 Core: AMRAP – 10 minutes
    Flutter kicks x40
    Yellowstone x30
    Alternating leg raise x20
    Super hero sit ups x10
    Run 90% sprint ~100m
    Jog back & repeat

    Count-o-rama – 4 PAX for the beatdown this morning, and the Q accidently picked himself as the 6.
    Name-o-rama
    6 – Norm
    Announcements – LDP3 – COT

    Viper
    Norm – Q
    Golden Gate
    Purdy

  • The Gaunlet (Rivercrest Park) – Guardian

    3/24/2025 0530-0615 – Flapjack

    Pax:
    Photon
    Mile High
    Beretta
    Irish Hoss
    Capitol
    Guardian – Q

    F3 mission and 5 core principles. F3 credo: Leave no behind but leave no man where you find him.

    Flora 1-2-3: Partner work with blocks. 100 merkins both pax with feet on block, do 10 while other pax hrolds plank then flapjack (switch), 200 LBCs one pax does 20 LBCs with block on chest while other pax holds block straight up with legs elevated 6” then flapjack, 300 squats one pax does 30 goblet squats while other pax holds Al Gore with block.
    Bear Crawl 1-2-3: Partner 1 bear crawls up the hill, crawl bear back down then flapjack with partner. 100 merkins, 200 LBCs, 300 squats total per group.
    4 corners: 10 merkins, 10 BBSU, 10 ninja squats, 10 burpees to finish.

    COR
    NOR
    6 – Mile High
    Announcements
    LDP3 – Living purposefully
    Prayer

  • The Pit (Kingsbury Park) – Zach “Colson” Kreischer

    The Impossible Kingsbury Lap
    Pre-Thang:
    20 Don Quixote’s and Dynamic Stretching

    Thang:
    100m coupon curl walk
    100m rifle carry
    100m murder bunnies
    100m run
    100m burpee broad jump
    100m bear crawl
    100m lunge walk w/coupon
    100m farmer carry coupon
    400m run
    AMRAP – merkins

    COT & LDP3
    PAX: Dora, Southie, Colson, Cheyenne

  • Run @ the Pump Station (Hood Park) – Mike “Photon” Bauer

    Backblast: March 23rd, 2025

    AO: The Pump Station – Hood Park – Perrysburg, OH

    PAX:
    Photon – Q
    Capitol
    Piggly Wiggly
    Stark
    Tarnished
    Thor

    Workout: Post Worst-of-Black-Swamp-Sled-Day Recovery-Run

    FNG’s: N/A

    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

    Warm-up: N/A

    The “Thang”:

    Ran through the treatment plant, to the Lower Necropolis parking lot, across the bridge to the bottom of the riverwalk path, and back the way we came. Popped back for the 6 on occasion.

    Ended with:
    Count-O-Rama: 6
    Name-O-Rama

    The Six – Capitol

    LDP3

    Ball of Man

    Spreadsheets from the Gloom: A nice recovery run after the Worst of Black Swamp beatdowns. No craziness here.

  • Pump Station (Hood Park) – Mike “Gold Star” Niese

    3.23.25 Beatdown – The Pump Station – I am the Smartest Man Alive!

    Q: Gold Star
    Pax:
    Photon
    Thor
    Piggly Wiggly
    Huckleberry
    Stark
    Irish Hoss
    Tarnished
    Meatloaf
    Doubtfire
    Manchester
    Shepherd

    Warmup =
    Chain breakers – in cadence (10 count)
    Windmills – in cadence (10 count)
    Motivators – Starting at 6

    Beatdown = Billy Madison (12 reps for each grade)
    Stack each grade on top of previous years, run set of stairs to complete grade level

    1st Grade = LBCs 144 total reps
    2nd Grade = Mountain Climbers (2is1) 132 total reps
    3rd Grade = Block curls 120 total reps
    4th Grade = Monkey Humpers 108 total reps
    5th Grade = Dips (on block) 96 total reps
    6th Grade = Mike Tysons 84 total reps
    7th Grade = Flutter Kicks (2is1) 72 total reps
    8th Grade = Lion Kings 60 total reps
    Freshman = BBSUs 48 total reps
    Sophomore = Imperial Blockers 36 total reps
    Junior = Decline Merkins (on block) 24 total reps
    Senior = Absolutions 12 total reps

  • The Fortress (Grace Church) – Thor

    3/22/25
    The Fortress – Sleds
    PAX:
    Thor(Q)
    Binford
    Stark
    Photon
    Spike
    Goodburger
    Gold Star
    Spaulding
    Bourbon
    Hannibal
    Fat Amy
    Guardian
    Golden Gate
    Isosceles
    Pimento
    Meatloaf
    Viper
    Landslide

    3 teams: 2 laps per round
    1 guy sledded, the rest of the team did work

    Switch sledders once the team hits 50 per exercise. Continue until 2 laps are made

    Winners get an extra 40lb sandbag to maneuver

    Round 1: BBS
    Round 2: Jungle Bois
    Round 3: HR Merkins
    Round 4: BBS
    Round Jungle Bois(pulling the sleds)

    Whew….enough said

    COT and NOR at the end.

  • The Battlefield (The Shops At Fallen Timbers) – Lonzo

    3/22/2025 Battlefield
    PAX:
    Jersey
    Huckleberry
    Irish Hoss
    Shepherd
    Thai Guy
    Yoshi
    Djibouti
    Runt
    Full Pull
    Norm
    Lonzo – Q

    Warmups: windmills, Michael Phelps, arm circles, potato pickers, chain breakers, motivators, squativators, hand release Merkinators.

    2 minute block press hold

    Jack webs
    Jack web format with Shepherds choice burpees and X factors

    Tabata timer at 41 seconds on 19 second rest
    Dips
    Diamond merkins
    Curls
    Block press
    Lunges
    Squats with block
    Bicycles – Shepherd
    Imperial squat walkers – Shepherd

    Last five minutes Introduction to the SQURLIVATOR IYKYK

    COT
    Full Pull was the 6. He said he wouldn’t be doing things like cardio & running 🤢 without this group. He has made some of the biggest improvements with running and inspires us all.
    Closed with a short prayer.
    Thanks for letting me lead and to those that joined this big celebration beatdown!