F3 Black Swamp

Category: Uncategorized

  • The Nest (Fassett Jr High) – Anthony Maletich

    Stationary Beatdown

    Pax:
    Armstrong
    Deliverance (Q)
    Fallout Boy
    Pinto

    Tabata workout. 3 sets of 3 rounds of 3 exercises with a minute of plank after each round. In each set there is a round of 60 seconds per exercise, then 45 seconds per exercise, then 30 seconds per exercise.
    Set 1: Block Press, Spider Murican, Outlaws
    Set 2: Block Curl, Superman, Bicycle
    Set 3: Block KBS, Off-Balance Murican, Box Cutter
    For the 9 reps of minute plank (after each round) we alternated between high and low plank.

  • The Foundry (Maumee Middle School) – Spaulding

    Ambassador beatdown

    Pax:
    Bourbon
    Photon
    Mercy
    Coconut
    Polaroid
    Clifford the big Red Dog
    Guardian
    Huckleberry
    Lyman
    Binford
    Meatloaf
    Footloose
    Big Spoon
    Sprocket
    Lullaby
    Vrabel
    Fat Amy- Co-Q
    Spaulding Co -Q

    Warm up
    Abe Vigodas
    Motivators starting at 10

    The thang:
    Partner work- collectively complete
    100 curls
    1000 meters (400 meters each, finish reps and run 200 together to other side)

    100 Mike Tysons
    1000 meter run (400 meters each, finish reps and run 200 together to other side)

    100 squat presses
    1000 meter run (400 meters each, finish reps and run 200 together to other side)

    100 _ 2 is 1-X factors
    1000 meter run (400 meters each, finish reps and run 200 together to other side)

    100 block swings
    1000 meter run (400 meters each, finish reps and run 200 together to other side)

    100 burpees*
    1000 meter run (400 meters each, finish reps and run 200 together to other side)

    *Nobody got to Burpees

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

    Chuck Norris Tribute
    PreThang
    25 Don Quixotes
    25 Jacks

    Thang
    25 Knerkin burpee buy-in
    ** 100m sprint between each exercise:
    50 American Hammers
    50 high kicks
    50 Lt. Dangers
    50 ranger knerkins
    50 Imperial Squat Walkers

    Thunderstruck: Q plays "Thunderstruck" by ACDC. PAX complete 1 Knerkin for every "thunder!" that is heard in the song. Plank during the rest of the song.

    COT
    PAX: Southie & Colson

  • The Armory (Waterville Library) – Matthew Yarder

    QIC –
    Stark

    Pax –
    Vespa
    Osha
    Spaulding
    Manchester

    The Thang
    Crazy 8's
    8 minute rounds. 8 reps per exercise EMOM.

    1.) Dancing Crab
    Boy Bands
    Kick Throughs

    2.) Angle Grinders
    Suicide
    V Up

    3.) Mike Tyson
    Apollo Ono, 2 is 1 ti i
    Nolan

    4.) Surfer Get Ups
    Suicides
    Smurf Jacks

    COR, NOR
    Always my Please
    Always an Honor
    ~Stark

  • The Fortress (Grace Church) – Matthew Yarder

    QIC –
    Stark
    PAX –
    Hannibal
    Isosceles
    Golden Gate
    Meatloaf
    Wario
    Deliverance
    Photon
    Coconut
    Spaulding
    Tarnished
    Huckleberry

    The Thang
    No reps, no running, no rucks, no blocks, no weight, no burpees…but a smoke fest!

    5 cones setup which creates 4 sections. Pick from white board any animal movement to do between sections.
    Animal movement options:
    1.) Bear Crawl
    2.) Crab Walk
    3.) Frog Jumps
    4.) Bunny hops
    5.) Starfish walk (cartwheel)
    6.) Lateral Bear walk
    7.) Murder Bunny (no block)
    8.) Alligator Walk
    9.) Crawl Bear
    10.) Duck Walk

    Split Pax into two teams of 6. Scoring bucket starts with 37 balls. Object is to move one ball at a time from scoring bucket to your teams bucket. I order to move a ball you must choose your own adventure each time down the sections. Must switch animal movement between each cone section. Once at the end you karaoke or skip back to start. Once there put a ball from bucket into your teams bucket. Once the balls have all been moved from center bucket to each teams bucket the round is over.

    Several rounds of 18 to 19 each time. Then we raced the clock as a full team.

    Because this is F3, and F3 men bring it, I added more cones to make each trip longer. Then after a couple rounds of 5 sections, Coconut added another set of cones because the energy was Fire and he always pushes us.

    COR, NOR, Deliverance was the 6.

    Always an Honor
    Always my Pleasure
    ~Stark

  • Pump Station (Hood Park) – Joe “Colt 45” Fodo

    Backblast: March 22nd, 2026
    AO: The Pump Station

    PAX:
    Shepard
    Fat Amy
    Guardian
    Photon
    Tarnished
    Flat Rate
    Spaulding
    Carmen Sandiego
    Ukulele
    Binford
    Sherpa
    Colt 45 (0)

    Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

    Credo is leave no man behind, but leave no man where you find him.

    Workout name: VQ Dora's Ascent

    The Thang: Start at the bottom of the hill, partner up for Doras. 200 merkins, 200 sit-ups, 200 squats and 200 calf raises mixed in with sprints, bear crawls and backwards running up the hill. Ended early so we finished with a short Mary workout.

    Count-o-Rama: 12
    Name-o-Rama
    The Sixth: Flat Rate

    COT
    Ball of man

  • Run @ the Pump Station (Hood Park) – Afonso Cardoso

    Backblast: March 22nd, 2026
    AO: The Pump Station

    PAX:
    Photon
    Colt 45
    Flat Rate
    Spaulding
    Carmen Sandiego
    Ukulele (0)

    Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    Five principles are open to all men, always free, always outdoors, always led by a member of the pax. Only you know your medical history so modify if needed. End in a circle of trust,

    Credo is leave no man behind, but leave no man where you find him.

    Workout name: Run, Burpee, Run

    The Thang: start at the monument in front of the stairs with 10 burpees. Run around the monument to the parking lot, to and around Commodore Perry and back through the middle corridor with the benches. Second round 15 burpees, run the same path but adding down and up the hill. Third round, 20 burpees, adding the wall and it’s loop to the run. Fourth round, 25 burpees, add the wall ramp and come back topside through the street sidewalk. 5th round, 30 burpees, and run the same path as round 3. Pick up the 6 on the way

    Count-o-Rama: 6
    Name-o-Rama
    The Sixth: Ukulele

    COT
    Ball of man

  • Pump Station (Hood Park) – Joe “Colt 45” Fodo

    3/22/26. Special thanks to the 11 PAX who braved my VQ on the hill this morning. 200 merkins, 200 sit-ups, 200 squats and 200 calf raises mixed in with Dora sprints, bear crawls and backwards running up the hill. Next time I will remember the SP-ICE on the cadence work! Seth "Sheperd" Metzger Jason "Fat Amy" Nofziger Joe"Guardian" Kizer Derek "Carmen Sandiego" Emery Alex "Flatrate" Vogel Brian "Tarnished" Geffe Jeff "Spaulding" Lonsbrough Afonso "Ukulele" Cardoso Mike "Photon" Bauer Jared "Binford" Laux Ross "Sherpa" Jansen

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

    Pre Bash Run/ruck
    PAX:
    OSHA
    Arcy
    Photon
    Sprocket
    Rudy
    Wipers
    Runt
    Norm
    Yoshi
    Full-Pull
    Crawdad

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

    3/21/26 BIRTHDAY BASH Beatdown
    PAX
    Rudy
    Arcy
    Norm
    Wipers
    Waldo
    Quick draw
    Jersey
    Photon
    Huckleberry
    Crawdad – Q
    Shepherd – Q
    Lonzo – Q
    FLK – FNG

    Competition 1 – Murph
    •    run to end of strip then to bus stop
    •    100 pull ups total for team
    •    200 pushups total
    •    300 squats Squats

    Move to grassy area with blocks

    Competition 2 – Core
    Phase 1: The Sync-Up (3 Minutes)
    Exercise: WWII Sit-ups (In Cadence)
    • The Rule: Teams must perform WWIIs in perfect synchronization with their teammates.
    • Competition: The Q calls the cadence. If a team member breaks rhythm or stops, that team is "out" for the point.

    Phase 2: The "Hold the Line" Relay (4 Minutes)
    Exercise: Low Plank + Flutter Kicks
    • The Setup: While 3 members of the team hold a Low Plank, the 4th member performs 20 Flutter Kicks (4-count). Once finished, they swap.
    • Competition: This is a race. The first team to have every member complete their 20 reps wins.

    Phase 3: The Big Boy Burnout (3 Minutes)
    Exercise: Big Boy Sit-ups
    • The Setup: Max effort reps for 3 minutes

    Time delay for next competition
    Cool down with Sexercises: 45 seconds on 15 off
    Monkey Humpers
    Pickle pounders

    Competition 3 – Bronco Battle
    Each team pulled a Bronco to the finish line.
    It was an epic battle.

    COT: NOR, the 6 was strategically Shepherd. He mentioned how much he loves pies and how he got his name. 😜
    Our FNG got his name FLK from an acronym in the medical field. Funny Looking Kid.
    Announcements, LDP3, and closed with a short prayer.