F3 Black Swamp

Category: Uncategorized

  • The Fortress (Grace Church) – Justin Nickey

    5000 CSAUP Round 3
    Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
    1. Be free of charge
    2. Be open to all men
    3. Be held outdoors, rain or shine, heat or cold
    4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    5. End with a Circle of Trust
    The Thang:
    We did various exercises while carrying a block for 5000ft.

    Count-o-rama: 18
    Name-o-rama:
    Lonzo
    Pimento
    Landslide
    Meatloaf
    Phat Thor
    Photon
    Tarnished
    Van Wilder
    6 Speech
    Announcements
    LDP3
    Prayer Intentions

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

    5000 CSAUP Round 1
    Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
    1. Be free of charge
    2. Be open to all men
    3. Be held outdoors, rain or shine, heat or cold
    4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    5. End with a Circle of Trust
    The Thang:
    Running laps around the woodland park loop stopping after each lap to do 50 Block curls and 50 block squats to add up to 5000 meters running and 5000 lbs lifted for each exercise.

    Count-o-rama: 10
    Name-o-rama:
    Capital
    Flo
    Fat Amy
    Callahan
    Phat Thor
    Photon
    Lonzo
    Tarnished
    Badger
    Van Wilder
    6 Speech
    Announcements
    LDP3
    Prayer Intentions

  • The Necropolis (Fort Meigs – Run) – Phat Thor

    1/28/25
    5Man Relay Run @Grantland
    Phat Thor: Q
    Geppetto
    Full Pull
    Irish Hoss
    Badger
    Doubtfire
    Mile High
    Photon
    Pimento
    Capitol
    Sven
    One Man Band
    Lyman
    Norm
    Piggly Wiggly
    Meatloaf
    Ukulele
    Guardian
    Echo

    Warmed up
    Ran 5K
    Cooled Down

  • The Fortress (Grace Church) – Phat Thor

    1/25/25
    CSAUP Leg 4
    Pax:
    Phat Thor: Q
    Van Wilder
    Tarnished
    Meatloaf
    Lonzo
    Photon

    Sleds:
    We rucked and pushed sleds 3 miles

  • Coronado (Keener Park) – Steve “Footloose” Mohr

    1/28/25

    PAX
    Footloose – Q
    Viper
    Landslide
    Party On
    Djibouti
    Spaulding
    Stark
    Isosceles
    Gang box
    Rudy
    Manchester
    Huckleberry
    Mercy
    Deepwater
    Little Giant

    The Murph

  • The Gaunlet (Rivercrest Park) – Randy+Pelc+Jr.

    Echo-Q
    Badger
    Spaulding
    Tarnish
    Irish Hoss
    Bourbon
    Pimento
    Mile High
    Capitol
    Guardian
    Opening, warmups were ssh, arm circles, circle arms, Willie mays Hayes, potato pickers, chain breakers, windmills, and curls.
    Beatdown was 3 groups of exercises and take a mosey around basketball court area after each group
    Group 1 was 10WW3’s, 20 overhead presses, 30 block rows, 40 curls, and 50 step ups on your block.
    Group 2 was 10 burpees, 20 diamond merkins,30 Big Biys, 40 squats, 50 flutter kicks 2×1.
    Group 3 was 10 man makers, 20squat thrusters, 30 block rows, 40 curls, and 50 step ups. Repeat until time was up.
    Closing, Pimento was 6

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

    We're Not Worthy

    Pax:
    Armstrong
    Deliverance (Q)
    Fallout Boy
    Pinto
    Raven

    Brought a workout back from Columbus F3. Named it after the Q that day "Gimpy's Gauntlet" 10 exercises, 10 reps each with a recovery lap.
    Man Makers, Block Squat, Block Lunge (1:1), Up and Over Murican, Murican on Block (erkin), We're Not Worthys, Crunchy Frog, American Hammer (2:1), Side Plank Dips (10 each side), Block Curl…Lap…repeato.
    Warm Up: SSH, Chain Breakers, and Mountain Man Pooper (an F3 Columbus addition).

  • The Wall (Riverside Park) – Casper

    War at the Wall!
    PAX were split into 2 teams and secretly decided how many reps to do of an exercise. When they met and declared the rep count. The lower rep team was given a punishment decided by the higher rep team.

    PAX
    Finkle
    Mile High
    Spaulding
    Tarnished
    Huckleberry
    Mercy
    Bourbon
    Photon
    Guardian
    Raven
    Geppetto
    Casper (Q)

  • The Foundry (Gateway Middle School) – Alec+Falkenberg

    Meatloaf – Q
    Landslide
    Fat Amy
    Gang Box
    Lyman
    Purdy

    100 Curls
    Lap
    90 Bent Over Rows
    Lap
    80 Curls
    Lap
    ….

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

    27 January 2025 Backblast: Dora, Colson, and Southie posted.

    1 mile run
    150 coupon curls
    125 squats
    100 OHPs
    75 kettle bell swings
    50 thrusters
    25 blockies
    End with COT