F3 Black Swamp

Category: Uncategorized

  • The Foundry (Gateway Middle School) – Eric Puffenberger

    Pax
    Meatloaf
    Norm
    Isosceles (Q)

    Broga and running

  • Wakanda (Maumee High School) – Eric Puffenberger

    Pax
    Guardian
    Wario
    Gulliver
    Isosceles (Q)

    We did a little football practice.

    Line drills with different exercises
    Walk, jog, and sprint with sandbags
    300s

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

    Date: 06/22/2025
    Time: 5:30 – 6:15 AM
    Location: The Pump Station – Hood Park Perrysburg

    Swamp Run

    Pax: Total 12
    Carmen San Diego
    Ukulele
    Flat Rate
    Irish Hoss
    Soda Pop
    Van Gogh
    Radio
    Yoshi
    Footloose
    Crawdad
    Cyber Truck
    Tarnished – Q

    F3 Fitness, Fellowship, Faith

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

    5 Core Principles:
    Free of charge
    Open to all men
    Always held outdoors
    Led in a rotating fashion by men participating in the workout
    Ends in a circle of trust

    Credo/Disclaimer

    Thang:
    Run to/around/from Woodland Park and perform 20 pull-ups at playground.

    COT
    Count-O-Rama
    Name-O-Rama
    6: Irish Hoss
    Prayer

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

    Game of Chance

    Pax:
    Armstrong
    Deliverance (Q)
    Fallout Boy
    Raven

    Designated 6 workout areas around a center point. Used a die to determine the area we went to and a second roll to determine the method of travel. If the second roll was even we jogged there and back. If odd, another roll determined the odd method of travel (bear crawl, crawl bear, etc). The 6 areas had a variety of exercises. Each had 3 exercises with reps of 20, 25, and 30. We ended up rolling "1" an astounding 4 times and ended up with over 150 push ups.

  • Camelot (Generals Ice Cream) – Derek Emery

    Backblast: June 23rd, 2025

    AO: Camelot

    PAX:
    Carmen Sandiego – Q
    Ukulele
    Waldo
    Manchester
    Purdy
    Mercy
    Sven
    Brickyard
    Doubtfire
    Astro

    Workout: Let’s tap the Rockies

    FNG’s: none

    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: SSH’s, Learning to fly/Learning to land, piano keys

    The “Thang”:

    Ladder circuit
    A- 10 ww3 sit-ups
    B- 25 leg flutters (2 is 1)
    C- 25 merkins
    D- 25 gobbler squats
    E- 50 American hammers (2 is 1)

    Rounds:
    A
    AB
    ABC
    ABCD
    E – top of the mountain
    DCBA
    CBA
    BA
    A

    Run to the cone after each round, do 5 burpees, run back. Do this after each round.

    Ran into some trouble while climbing. To overcome this, we did 30 mountain climbers in cadence.

    After we finished, we did 30, 60, 90 degree leg lifts.

    Count-O-Rama: 10
    Name-O-Rama

    The Six – Sven

    LDP3

    Ball of Man

  • Pump Station (Hood Park) – Doug Francis

    6.22.2025 – A FINE workout

    Mission
    5 Core Principles

    Warmup
    SSH – x 20
    Windmill x 10
    Curls x 100 (till the 1st 10 Pax were complete)

    The Thang
    Flutter Kicks x 40 (2 =1)
    Nemo x 20
    Burpees x 10

    Run down the steps and up the hill

    Jump Squats x 10
    Burpees x 20
    Merkins x 30
    Block Squats x 40
    Lunges x 50 (2 = 1)

    Cupid Shuffle

    Pax

    Q – Waldo

    Footloose
    Van Gogh
    Tarnished
    Cybertruck
    Carmen Sandiego
    Guardian
    Radio
    Tin Man (FNG)
    Gold Star
    Shepards Pie
    Irish Hoss
    Yoshi
    Astro
    Meatloaf
    Ukulele
    Flat Rate (FNG)
    Crawdad

    The 6 – Guardian
    LDP3 – why do we have a shovel flag?

  • The Fortress (Grace Church) – Dave Walbom

    The Fortress 6.21.25

    Welcome
    Mission
    Principles

    Pax
    Guardian
    Coconut
    Stark
    Astro
    Ukulele
    Tarnished
    Binford
    Stalker
    Van Wilder
    Carmen San Diego
    Meatloaf
    Flo (Q)

    COR 12
    NOR
    SIX
    Announcements
    LDP 3
    Prayer

  • Leadership Ruck – Fitness of the Body, Mind, and Soul – Dave Walbom

    Leadership Ruck 6.21.25

    Welcome
    Mission
    Principles

    Pax
    Stalker
    Binford
    Tarnished
    Geppetto
    Van Wilder
    Soda pop
    Cold cut
    Guardian
    Flo (Q)

    COR 9
    NOR
    SIX Soda Pop
    Announcements
    LDP 3
    Prayer

  • The Necropolis (Fort Meigs – Run) – Samuel Cordova

    Sorry for the duplicate

    Mile High Ruck Q.
    Guardian Ruck
    Van Gough Run
    Carmen San Diego Run
    Norm Run Q.
    Fossil Run
    Long Horn Ruck
    Astro Ruck
    Mr Anderson Ruck
    Ten Pin Ruck
    Van Weilder Ruck
    Bourban Run
    Dutch Run
    Stalker Ruck
    Meat loaf Ruck
    Cyber Truck Ruck
    Capital Run
    Base Line Run
    Tribeck Run
    Ukilehli Run
    Stark Run
    Isosilies Run .

  • The Necropolis (Fort Meigs – Run) – Samuel Cordova

    Mile High Ruck Q. Guardian Ruck Van Gough Run Carmen San Diego Run Norm Run Fossil Run Long Horn Ruck Astro Ruck Mr Anderson Ruck Ten Pin Ruck Van Weilder Ruck Bourban Run Dutch Run Stalker Ruck Meat loaf Ruck Cyber Truck Ruck Capital Run Base Line Run Tribeck Run Ukilehli Run Stark Run Isosilies Run M