F3 Black Swamp

Category: Uncategorized

  • The Battlefied Ruck (The Shops At Fallen Timbers) – Thor

    Wrong Date!
    Should have been November 22

  • Run @ the Pump Station (Hood Park) – Thor

    11/30/25
    Pump Run:

    Thor(Q)
    Radio

    We Rucked in the snow

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

    11/29/25
    AO: The Battlefield
    Workout: Mario Kart Sleds
    PAX:
    Thor(Q)
    Photon
    Wax On
    Waldo
    Footloose
    Python
    Rudy
    Wario
    Huckleberry
    Lug Nut
    Mercy
    Doubtfire
    Dougie
    Wipers
    Crawdad
    Norm
    Fat Amy
    Lonzo
    Shepherd

    Mission, Principles and Disclaimer given

    Warmup:
    Windmills
    Chainbreakers
    SSH

    The Thang:
    Same as when we did it at Fortress but slight changes

    Different Rules:
    – Only one pax can push the sled at a time
    — Everyone else is running along with it

    -Whenever you pass a station, 1 pax has to stop, do 10 merkins, and then collect a card.
    — You can use the card whenever you want
    — The sledder does not need to stop, just 1 person who is doing the merkins
    — To use the card, go to one of the other teams and give it to them. 1 pax needs to go to the middle and do what it says on the card.
    — Drop the used card in the bucket
    — If no one is with the sledder, then the person pushing has to stop and complete it.

    – Bombs: At any time, one pax at a time can run a suicide to collect a bomb to use: Bomb: everyone on the other sled does 5 or 10 Burpees(extra)
    — Lightening: At any time, one pax at a time can BEARCRAWL a suicide to collect a lightening to use: Lightening: you can add weight to another sled

    — IF you are not in first place, you can have 1 pax work on burpees. Need to do 75 burpees as a team to collect a blue shell. Can only use the shell if you are not in first
    Blue Shell: The other team all does 10 Man Makers

    Items:
    Mushroom: Bearcrawl to next station
    Red Shell: 10 BBS
    3 Red Shells: 30 BBS
    Green Shell: 15 Curls
    3 Green Shells: 45 Curls
    Fake Boxes: 10 Merkins
    Bananas: 30 Monkey Humpers
    Triple Banana: 60 Monkey Humpers
    Feather: 30 Flutter Kicks
    Flower Power: 15 Plank Jacks, 15 Overhead Claps
    Pirahna Plant: 10 Squat Thrusts

    NOR & COT

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

    Turkey's Revenge

    Pax:
    Armstrong (Q)
    Deliverance
    Fallout Boy

    DORA partner workout with: 100 (T)hrusters, 150 (U)nderhanded Curls, 150 (R)ows, 100 (K)ettle Bell Swings, 150 (E)xtensions – tricep, 150 (Y) Squats. For a 'cool down' "Thunderstruck," holding plank (or trying to) and doing a push up for each 'thunder.'

  • Camelot (Generals Ice Cream) – Steve “Footloose” Mohr

    12/1/25

    PAX:
    Footloose – Q
    Norm
    Viper
    Vespa
    Fat Amy
    Guardian
    Huckelberry
    Waldo
    Manchester

    Tabata workout
    8 rounds of the same exercises for 20 seconds, then 10 seconds rest. 1 minute mosey after the final round of each

    Exercises all done with a ball today:
    American Slammers
    Scissor Kicks
    Windshield Wipers
    Lunge Walk
    Leg Raises
    Marionettes (3-pointers)
    Figure-8 squat

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

    1 December 2025 Backblast: Colson and Southie posted. Ruck march across the Clinton Street Bridge to Pontiac Park and back. End with COT.

  • The Gauntlet (Rivercrest Park) – Spaulding

    FFM first Monday Murph
    Pax:
    Mile High
    Longhorn
    Bourbon
    Irish Hoss
    Q- Spaulding

    1 mile run
    100 chin ups
    200 merkins
    300 squats
    1 mile run

  • The Battlefield (The Shops At Fallen Timbers) – David Kaiser

    Huckleberry
    Zimba
    Staypuft
    Arcy
    Shepherd
    Manchester
    Doubtfire
    Norm
    Stalker

  • Pump Station (Hood Park) – Seth Metzger

    11/30/2025
    Gravy Burn Ladder Beatdown

    Alfonso “Ukulele” Cardoso
    Mike “Photon” Bauer
    Paul “Zimba” Nel
    Seth “Shepherd” Metzger – Q

    Equipment: Standard block

    Beatdown Routine
    1. Buy in: Run down steps and back up hill.
    2. Descending Rep Ladder (10 → 1):
    * Do Man Makers, block squats, curls
    * Then 9 of each, then 8 of each, continuing down to 1 of each.
    3. Buy out: 25 full extension crunch (Modified with Imperial Squat Walkers)
    4. Repeato

  • The Battlefied Ruck (The Shops At Fallen Timbers) – Arcy

    Back last: November 29 2025
    AO: The Battlefield Ruck

    Pax
    Ranger Rick (DR from Chicago)
    Wipers
    Norm
    Manchester
    Zimba

    Q: Arcy

    We kept a good pace through the woods of the battlefield loop. Made it back in time for beatdown