F3 Black Swamp

Category: Uncategorized

  • The Foundry (Gateway Middle School) – Mike “Gold Star” Niese

    2.24.25 – 5 Yds & a Cloud of Dust

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

    Beatdown = Dora down the field & back
    5yd intervals for exercises, 20yd sections, repeat

    5 yd line = 10 Merkins
    10 yd line = 20 LBCs
    15 yd line = 30 Squats
    20 yd line = 5 Burpees
    Repeat

    MOT down = Bear Crawl
    MOT back = Lunges

    Merkins = 10 reps x 10 100 total reps
    LBCs = 20 reps x 10 200 total reps
    Squats = 30 reps x 10 300 total reps
    Burpees = 5 reps x 10 50 total reps

    Standard DORA with partners at the end, doing BBSU and Burpees.
    And a round of Nolan Ryan's to fill the time.

    Q: Gold Star
    PAX list:
    Meatloaf
    Badger
    Lonzo
    Rudy
    Fat Amy

  • The Pit (Kingsbury Park) – Samuel Andres

    Backblast
    Dora, Southie, Colson

    Name: L7 Weenie
    1 mile run
    .
    This workout progresses around the rectangle of Kingsbury 7x, stopping at each corner for exercises.

    Rifle carry the E side
    Murder bunny the S side
    Coupon curl walk the W side
    Reverse murder bunny the N Side

    7 blockies @ first corner
    14 bulgarian split squats (each leg) @ second corner
    21 Knerkins @ third corner
    28 heavy Am. hammer @ 4th corner

  • The Gaunlet (Rivercrest Park) – Guardian

    The Adventures of Monkey Mason
    Gauntlet 2/24/25 0530-0615

    Pax:
    Pimento
    Bourbon
    Geppetto
    Tarnished
    Mile High
    Hamm
    Irish Hoss
    Photon
    Van Gogh
    Capitol
    Gang Box
    Life Alert
    Guardian – Q

    Warmup IC – SSH x 14, chain breakers x 10, static stretching x 10ct (2)
    Mosey to monkey wheels for 2 rotations and mosey back

    The Thang
    11s – Monkey humper goblet squats and monkey crunches (BBSU tapping outside of both ankles at the top). MOT – Ape hop no block
    11s – Monkey Banana pointers (glute bridge position holding up block, lift left, lift right = 1) and monkey squats (wide groiner into squat)
    MOT – Ape hop with block

    COR
    NOR
    6- Photon
    LDP3
    Announcements – positivity in the Swamp
    Prayer

  • The Commons (Levis Commons) – Brian Coil

    Commons
    Pax: Ponzi(Q), Huckleberry, Everest, Salisbury, Anchor, Gold Star

    Mission and Core Principles

    2 Teams
    Roll the Dice to determine the other team exercise grouping on the board

    25 reps

    Dice Roll of 1 = Absolutions, Air Press, Burpee
    Dice Roll of 2 = American Hammer, Merkens, Squats
    Dice Roll of 3 = Big Boy, Mike Tysons, Mt Climbers
    Dice Roll of 4 = LBCs, Dips, Hi Knees
    Dice Roll of 5 = Imp Walkers, Decline Merkins, Leg Lifts
    Dice Roll of 6 = Run Nagoya to Fire pit

    COT

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

    Date: 02/23/2025
    Time: 5:30 – 6:15 AM
    Location: Hood Park – Downtown Perrysburg

    Tour de Burg

    Pax: 2 Total

    Radio
    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

    Ran down Lousiana to WS Boundary to Findlay Street and back

    COT

  • Pump Station (Hood Park) – Seth Metzger

    2/23/25

    Shepherds Winter Workout
Pump Station Beatdown
Q: Shepherd
    Flo
    Doubtfire
    Waldo
    Huckleberry
    Pimento
    Photon
    Radio
    Tarnished 

    Warm Up
    Two stations. One at monument and another at bottom of hill
    10x Burpee
    20x squat thrusters
    20x Row
    10x Ww3
    Run Bottom of Hill
    10x decline merkins (feet up)
    20x lunges 1:1
    40x hillbilly squats 1:1
    40x starfish sit-ups 1:1
    Go till time runs out.
    COT

    Coffee at Bards – Thanks Radio!!!

  • The Battlefield (The Shops At Fallen Timbers) – Doug+Francis

    2.22.2024 Progress at The Battlefield

    Warmup Total Reps
    Motivator 8 144
    RotoVator 8 144

    Progress Stations
    Pudding Scoops 5 2=1
    Perfect Merkins 5
    Shoulder Taps 5 2=1
    Appolo Ono 5 2=1
    Angle Grinders 5 2=1
    Monkey Humpers 5
    Mike Tysons 5
    Rick Flare 5

    Work Total Reps
    ManMakers 5 40
    Murder Bunnies 20 yrds 160
    Rev. Murder Bunnies 20 yrds 160
    Curls 10 40

    ReWork
    Dips 10 80
    Dirty Hookups 10 80

    Pax
    Goldwing
    Djibouti
    Full Pull
    Mercy
    Norm
    Lift Kit
    Shepherds Pie
    Huckleberry
    Jersey
    Doogie
    Fat Amy
    Irish Hoss
    Hamm
    Stark
    Waldo – QIC

  • The Fortress (Grace Church) – Thor

    2/22/25
    Fortress Beatdown
    Thor: Q
    Photon
    Van Gogh
    Tarnished
    Huffy
    Coconut
    Golden Gate
    Deliverance
    Oil Change
    Spaulding
    Guardian

    This was brutal. Started with warm up of 25 SSH and a group murph. Then we got to the main course: Sleds.

    3 teams. The reps of exercises adapted until we got to 1 system.
    If team had 4 members, they did twice as many as a team with 3 members. Teams changed throughout.

    Goal: 1 guy sleds, the other 3 does exercise, then send 1 pax to switch out. First team around the loop wins.

    Round 1: 1 lap
    30 BBS

    Round 2: 1 lap
    30 Merkins

    At this point in time, pax were on their back unable to move so we inserted a cool down mosey around the loop

    Round 3: 2 laps
    30 BBS/ 30 Merkins

    Mosey

    Round 4: 1 lap
    10 Burpees

    Round 5: 1 lap
    20 Gorilla Humpers

    Mosey

    Round 6:
    Same as round 3

    It was awful and we loved it.

    COT and NOR at the end

  • Nightmare (Perrysburg Municipal Park) – Thor

    2/21/25

    Thor: Q
    Badger
    Photon
    Spaulding
    Huckleberry

    Started with warmups and then moved into the birthday beatdown.

    A ladder style workout:
    3 Hand-Release Merkins
    3 BBS
    3 Bobby Hurleys
    Increase by 3 everytime until we make it to 39.

    Run a lap in between each round.

    I think someone was able to get to Round 30 or 33

    Ended with the COT and NOR

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

    2/15/25
    Leadership Ruck:
    Thor(Q)
    Deliverance
    Huckleberry
    Meatloaf
    Stark
    Huffy
    Golden Gate
    Binford
    Tarnished