F3 Black Swamp

Category: Uncategorized

  • The Foundry (Maumee Middle School) – Echo

    Echo-Q
    Landslide
    Gulliver
    Wario
    Big Spoon
    Rumor
    Bourbon
    Huckleberry
    Meatloaf
    Opening and warmups were SSH’s, windmills, chain breakers in cadence and stretch a little
    Beatdown was 10 merkins, 20 big boys, 30 squats, 20 mtn. climbers 2×1, and 10 burpees. After each round run a lap and repeat until time was up.
    Closing and Gulliver was 6

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

    The Impossible Kingsbury Lap
    Pre-Thang:
    20 Don Quixote’s and Dynamic Stretching

    Thang:
    100m coupon curl walk
    100m rifle carry
    100m murder bunnies
    100m run
    100m burpee broad jump
    100m bear crawl
    100m lunge walk w/coupon
    100m farmer carry coupon
    400m run
    AMRAP – merkins

    COT & LDP3
    PAX: Southie, Pennywise, and Colson

  • Coronado (Keener Park) – Viper

    12/9 – Murph

    Q – Viper

    PAX:
    Footloose
    Waldo
    Fat Amy
    Landslide
    Lonzo
    Bongo
    Mercy
    Doubtfire
    Shepherd
    Doogie

    The Thang:
    1 mile run (left turns)

    100 pull-ups
    200 pushups
    300 squats

    1 mile run

    CoT

    6 (5) – Bongo

  • The Pit (Kingsbury Park) – wstark

    Backblast:
    Run Across Rohan
    Pax: Dora, Brogan (Q)
    Warmup: 15 Don Quixotes
    2.5 mile run
    15 Sit ups
    60 Squats
    40 Merkins
    Ended with COT

  • The Necropolis (Fort Meigs – Ruck) – Derek Emery

    Backblast: December 9th, 2025

    AO: Necropolis

    PAX:
    Photon
    Carmen Sandiego (Q)

    Workout: Black Ops Pre-workout Ruck

    THE THANG:

    Rucked to Sidecut and back.

    Count a rama: 2
    Name a rama

  • Camelot (Generals Ice Cream) – Mike Diettrich

    The PAX was 7

    Manchester- Q
    Psycho – FNG (Jake Jankowski)
    Vespa
    Doubtfire
    Brickyard
    Rudy
    Purdy

  • The Gauntlet (Rivercrest Park) – Jesse Tovar

    12.8.25 Beatdown – The Gauntlet – Frosty 500

    Pax List:
    Irish Hoss
    Bevo- 2.0
    Photon
    Guardian
    Chew Toy
    Piggly Wiggly
    Raven
    Mercy
    Lonzo
    Bongo
    Mile High
    Longhorn-Q

    Welcome is 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 / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT

    Credo – Leave no man behind but leave no man where you found him.

    Mosey to Big Hill with sleds in hand!

    We ran sled hill races in between designated cones and used the end of walk path as the finish line. Races were run in groups of 2-5 people, no teams.

    There was a buy in to get into each sled race listed below. The loser(s) of the race were to perform 10 absolutions and the winner to perform 10 SSH.

    RACE BUY IN-Had to perform the following prior to each race.
    10 Burpees
    10 Air Squats
    20 MTN Climbers
    10 Shoulder Taps
    10 BBS
    10 Push Ups

    Each Pax member ran about 5 sled races- Irish Hoss had the most wins with 5!

    Mosey back to the flag around 6:05AM

    COR / NOR / #6 / LDP3 / Announcement / Prayers / COT / Picture

    Piggly Wiggly gave his 6 talk about getting back into a healthy routine. Irish Hoss LDP3 talked more about getting out the hurry of life. It was about 15 degrees but the sledding may have taken some of the bite out of the air. Great to see folks from Maumee, Oregon, and Perrysburg out for a morning of sledding and great mumble chatter!

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

    Fallout Beatdown

    Pax:
    Armstrong
    Deliverance
    Fallout Boy (Q)

    Route 66 around building with increasing Burpees at each door to warm up.
    Doracides, partner work to add up to 100 Muricans, 200 squats, 300 crunches. Far point exercise 6 Nolan Ryans (3 each side).
    Cool down in final minutes, Cutdown: 10 Muricans, 10 Squats, 10 Crunches, then 9 of each, then 8, etc.

  • Run @ the Pump Station (Hood Park) – Carl Miester

    12/7/2025
    Pump station run/ruck

    Q-crawdad
    Ukulele
    Photon

    Thing: ruck to 6th street, woodland park, second street back to pump station. 2.3 miles, 40 min

    Six photon
    LDP3:Sabbath/rest

  • Pump Station (Hood Park) – Afonso Cardoso

    AO: The Pump Station – Hood Park – Perrysburg, OH

    PAX:
    Spaulding – Q
    Ukulele – Q
    Photon
    Bourbon
    Shepherd
    Guardian
    Crawdad
    Waldo

    Workout: Pump and Snowball

    FNG’s: N/A

    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: In Cadence

    SSH: 20
    Chain Breakers: 10
    Piano Keys: 10

    The Thang:
    It was a rotation of 10 reps of exercises. Each 10 reps you make a snowball.
    Divided in 2 teams, half the team does reps while the other half goes down and back up the hill.
    1st round was Merkins and Squats
    2nd round was Overhead Presses and Block Squats
    3rd round was Bonnie Blairs and Burpees
    4th round was Curls and WW3
    Repeat that until the time is finished for a snowball fight at the end. If you get hit by a snowball you do 5 SSH

    Ended with:
    Count-O-Rama: 8
    Name-O-Rama

    The Six – Shepherd

    LDP3 – SMSK 16.3

    Ball of Man