F3 Black Swamp

Category: Uncategorized

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

    Presidential Beatdown

    Pax:
    Armstrong
    Deliverance (Q)
    Fallout Boy

    Sub Q'd for Raven, so re-ran a Christmas Classic. 4 stations w/ a human timer of out and back sled pull. 3 rounds of exercises per station. Ropes (alternating, power slam, kneeling alt), Mat (rev. snow angel, starfish, box cutter), Block (press, kbs, man-maker), Lords o' Leaping (skater, smurf jack, bonnie blair). Finished with cool down exercises (in cadence-so 2:1) murican 15, curl 20, squat 25. 10 Count Motivator.
    Coffeeteria by Fallout Boy afterward.

  • The Gaunlet (Rivercrest Park) – Irish Hoss

    2/17/25 – Gauntlet

    Grumpy Monkey – Children’s Book Series

    Dr. Hoss’s children book Beatdown series

    2 goals for this initiative. 1 – encourage HIMs to read to/with our 2.0s, and 2 – Bring some books that your 2.0s have outgrown to a Beatdown, and we can donate them to a local library to handout to families.

    Irish Hoss – Q
    Badger
    Capital
    Hamm
    Guardian
    Mile High
    Huckleberry
    Kraut – FNG
    VanGogh
    Binford
    Doubtfire
    Tarnished

    Warmup:
    Side straddle hops
    Merkins
    Mosey to Monkey Bars

    Series of 11’s

    Movement 1 / MOT / Movement 2
    Intro : Getting Grumpy
    Ape Hangers / Grumpy Monkey/ Burpee
    Body: Friendly Cheer-up
    Banana Peel / A-skip / Jungle Boy
    Imperial Walkers/ A-skip / Monkey Humpers
    Lesson: Gorilla was able to empathize with Jim Panzee because he was poked by Porcupine and was able to relate to his grumpiness. Not everyone needs cheering up, sometimes it is better to be grumpy together.
    Ended by doing burpees in cadence together- Iron Sharpens Iron especially in the gloom!

    Ended in COT

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

    F3 Nation Annex
    0.5 mile- Kingsbury lap

    Round 1: 10 dips, 20 merkins, 30 squats
    -Repeat three times then move to round 2

    Round 2: 30 LBC, 20 BBC, 10 American Hammers, 15 burpees

    Repeat Rounds 1-2, twice

    0.5 mile run – kingsbury lap

    COT & LDP3
    PAX: Dora, Southie, Colson

  • The Armory (Waterville Library) – Doug Francis

    2.13.2025 – Tour de Francis

    Pax
    Mr. Anderson
    Doubtfire
    Vespa
    Rudy
    Echo
    Waldo – QIC

    Bellevue
    Baby Cows x 300 (with your partner)
    Partner does the famer carry to the light pole, does 3 man makers and come back
    Sirloin Swing Competition w/ your partner
    High Knees (Horse Trotting for a 60 count while 2 PAX try to keep rhythm)

    Toledo (UT)
    Gargoyle Humpers 10 count x 3 rounds
    Thrusters w/ your partner to 40

    Lima (with your partner)
    Curls x 60
    Burpees x 30
    Absolutions x 30

    Gordonsville
    High Knees again x 60
    Donkey Kicks x 60
    Hill Billy Walkers x 60 (2 is 1)

    Findlay
    Ice scream scoops x 60 (Dietsch Ice Cream)
    Bourbon Affair 21's

    Monclova – Where's Waldo
    With your partner find Waldo in the book which the rest of the PAX is doing the exercise you choose

  • The Battlefield (The Shops At Fallen Timbers) – Eric Puffenberger

    Pax
    Mercy
    Runt
    Arcy- FNG
    Hamm- FNG
    Cybertruck
    Norm
    Irish Hoss
    Djibouti
    Lift kit
    Sheppard
    Dougie
    Crawdad
    Full Pull
    Rudy
    Isosceles- Q

    One big circuit

    10 man makers
    Zig zag high knees
    10 starfish sit ups (4:1)
    20 cindy or sandbag squats
    10 bear crawl Merkins
    Zig zag skiers
    10 overhead snatches with Cindy
    Run 400 m

    Repeato

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

    Valen-hog day

    Rudy
    Irish Hoss
    Cyber truck
    One man band
    Salisbury
    Wario
    Dougie
    Huckleberry
    Thai guy
    footloose
    lonzo
    Second Wonder (FNG)
    Crawdad
    Lift kit
    Shepherd
    Runt
    Djibouti
    Mercy (q)

    Started with some stretches geared toward loosening us up for valentines day, then did the classic Groundhog day workout, created by Lyman. This was 4th year in a row, I believe. The first year was at Field of dreams in the Shelter house, second at Wakanda under the overhang, 3rd at Rabbit Hole – these were all done on actual Groudnhog day. It fell on a sunday this year, so it was delayed til Saturday. The beatdown is hard to complete in the time given, but it can be done.

    For the duration of the song "I got you babe" by Sonny and Cher, try to get through all the exercises. This workout is meant to mimic Bill Murray waking up every day in the movie, the firs thing he hears is "I got you babe." this happens on repeat for the duration of the movie, until he learned his lesson. What was the lesson? go watch the movie.

    5 B urpees
    10 I mperial Walkers 1 is 1
    15 L unges 1 is 1
    20 L BCs

    25 M erkins
    30 sqU ats
    35 R osalitas – like hello dollies, but legs up in air at a 90
    40 R andys – arm flaps, like in A Christmas Story movie
    45 A pollo Onos – speed skaters
    50 big boY sit ups

    We did this 6-7 times.

    COT

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

    Salisbury
    Djibouti
    Runt
    Cyber Truck
    Footloose
    Huckleberry
    Mercy (q)
    Norm
    DOugie
    Fat Amy
    Lonzo
    Viper
    Doubtfire
    Second Wonder

    Some rucked, some ran

    COT

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

    Salisbury
    Djibouti
    Runt
    Cyber Truck
    Footloose
    Huckleberry
    Mercy
    Norm
    DOugie
    Fat Amy
    Lonzo
    Viper
    Doubtfire
    Second Wonder

    Some rucked, some ran

    COT

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

    Run!

    Pax:
    Capitol
    Badger
    Radio
    Van Gogh (Q)

    Ran to boundary to 2nd street to other boundary to 6th and back to the fortress. Then ran around 6th until time

  • Field Of Dreams (Rolf Park) – Lyman

    Welcome

    F3 Mission & Core Principles

    PAX:
    Lonzo
    Mercy
    Wario
    Landslide
    Footloose
    Lyman (QIC)

    Notes: low 20s degrees with a biting wind.

    Warmup: 20 Side-Straddle Hops

    The Thang:
    40 Burpees
    80 Curls
    40 Hammer lunges
    80 Gecko leg lifts
    40 Thrusters
    80 Kettlebell swings

    Every four minutes, move two parking spot lengths. Rotate through the following movements
    1. High Knees
    2. Bear crawl
    3. Frog jump
    4. Merkin bunny

    Countorama (6)
    Name-o-rama
    Landslide was the Six
    LDP3 – Mammon
    Announcements
    Ended in Prayer.

    Honored to lead today!

    Lyman