F3 Black Swamp

Category: Uncategorized

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

    Date: 01/04/2025
    Time: 5:30 – 6:30 AM
    Location: The Fortress – Grace Church Perrysburg

    IMPACT in 2025 Leadership Ruck

    Pax: Total 7
    Guardian
    Capitol
    Binford
    Photon
    Van Wilder
    Golden Gate
    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

    Credo/Disclaimer

    Thang:
    Discussed IMPACT in quadrant 2 of the Q-Source and steps you can take to live a more purposeful life.

    Gaining clarity on your life’s purpose and how you intentional spend your time each day, week, month, and beyond will get you closer to your Purpose.

    Areas to seek clarity include:
    Mental/Learning
    Social
    Physical
    Financial or material items
    Family
    Business/Career
    Spiritual
    Other (items that do not fit neatly into one of the categories above).

    COT
    Count-O-Rama
    Name-O-Rama
    6: Golden Gate
    Announcements
    LDP – SMSK5 – Things we can learn from losing
    Prayer

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

    Backblast 1/3/25
    F3 men: Bob Ross (Q), Southie, Kolson
    1 mile Run
    Murph (pull ups, push ups, squats)
    COT

  • The Pit (Kingsbury Park) – Nigel “Bob Ross” Hogan

    Backblast 1/3/25
    F3 men: Bob Ross, Southie, Kolson
    1 mile Run
    Murph (pull ups, push ups, squats)
    COT

  • The Necropolis (Fort Meigs – Ruck) – Dave “Flo” Walbom

    Good Ruck Backblast

    Welcome
    Mission
    Principles

    Pax
    Capital
    Binford
    Van Wilder
    Carmen San Diego
    Huffy
    Raven
    Stalker
    Van Gogh
    Flo Q

    Rucked 2.5 miles stopped five times to perform 20 merkins and 25 squats (both with rucks on).

    COT

  • Bible Study/Leadership Training – Spaulding

    Friday Morning Black Ops-Perrysburg Pool
    New Year-New AO

    Pax:
    Spaulding – Q
    Coconut
    Doubtfire
    Nitrous
    Guardian
    Phat Thor
    Radio
    Badger
    Carmen San Diego
    Capital
    Piggly Wiggly
    Life Alert
    Huckleberry
    Gold Star

    The Thang:
    Warm ups with windmills and side straddle hops.

    11s
    Burpees-run-Lt. Dans multiple rounds to complete.

    Explore the new AO
    We ran all around the park stopping to do some big boy sit-ups in cadence
    Ran more to the playground and did max chin-ups
    Bear crawled the basketball court
    Coconut led some no-angels in cadence
    Ran the park more back to the flag
    Guantanamo to finish

  • Bible Study/Leadership Training – Derek Emery

    Backblast: January 3rd, 2025

    AO: Perrysburg City Pool (black ops)

    PAX:
    Carmen Sandiego (Q)

    Workout: Pre-workout Ruck (black ops)
    FNG’s: No

    The Thang: Rucked around the new AO site. Did 2.19 miles in the snow.

  • Rabbit Hole (Whitehouse Library) – Viper

    1/3 – Rabbit Hole

    The First Ever "Vurph"

    Q – Viper

    PAX:
    Echo
    Norm
    Wario
    Rudy
    Purdy
    Irish Hoss
    Astro
    Djibouti
    Manchester

    The Thang:
    .3 mile run to the hill

    Attempted 10 rounds of:

    10 burpees
    20 diamond merkins
    30 LBCs
    Run up and down the hill

    .3 mile back to parking lot.

    Closest anyone got to finishing was 8 rounds.

    Lessons learned:
    1. Diamond merkins are hard. Need to work the triceps more.
    2. The hill collects snow faster than the lower elevations: wear shoes with grip and bring sleds!

  • The Wall (Riverside Park) – Spaulding

    The Wall version 2025

    e Wall version 2025

    1/2/2025
    Pax:
    Spaulding- Q
    Capital
    Finkle
    Tarnished
    Photon
    Doubtfire
    Coconut
    Radio
    Nitrous
    Huckleberry
    Irish Hoss
    Stalker
    Piggly wiggly
    Lego
    Gepetto
    Mile high
    Guardian
    FNG- Life Alert

    The thang:
    Warm up- 21s (3 rounds)

    2024 – looking back

    20- Australian merkins- back pedal up the ramp until halfway point – Sprint to the top
    24- reverse pickle pounders with feet on the cables or bench run to the top of the stairs
    20 – lt. Dans – run down stairs
    24- big boys

    Round 2: looking ahead 2025
    20- hand release merkins- run up the stairs
    25- jump squats run to the top of the ramp
    20 – crunchy frogs- run to the bottom
    25 – dips

    Round 3-Choose your own path
    Any four exercises traveling in any way

    Finished with circle merkins 3 times around

  • The Mud Hole (Ruck at Pearson Park) – Raven

    12/11/24
    Mudhole
    Ruck

    Pax:
    Armstrong
    Pinto
    Go Fish
    Fallout Boy – Q

    Rucking in the Gloom.

  • The Armory (Waterville Library) – Viper

    1/2 – The Armory

    Swampball

    Q – Viper

    PAX:
    Snake Bite
    Vespa
    Djibouti
    Behr
    Zebra
    Purdy
    Rudy
    Gold Star
    Yoshi
    Pooh Bear

    We opened the 2025 Swampball season with a twist: an ice hockey rink in the middle of our "usual" field. We played around it, only had the ball go in it once (but several close calls). It was a fun 5v5 turned 4v4 and a great start to the year!

    COT

    6 – Vespa