F3 Black Swamp

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

    9/17/25
    Mudhole
    Wednesday Ruck

    Pax:
    Armstrong ~ Q
    Fallout Boy

    Intro
    5 Principles

    Rucked & stuff

    CoT
    BoM

  • The Armory (Waterville Library) – Echo

    Echo-Q
    Arcy
    Rudy
    Bulldog
    Vespa
    Mr. Anderson
    Manchester
    Brickyard
    Stark
    Opening and some stretching on own.
    We did 4 rounds of 11’s. One side was block work and other side non block.
    Curls – LBC’s 2×1
    Flutter kicks w/ block 4×1 – merkins
    Overhead presses – Big boy sit ups
    WW3’s – burpees
    Closing Manchester was 6

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

    9/10/25
    Mudhole
    Wednesday Ruck

    Pax:
    Armstrong
    Fallout Boy
    Raven -Q

    Intro
    5 Principles

    Rucked & stuff

    CoT
    BoM

    As always it was an honor to lead

  • Field Of Dreams (Rolf Park) – Zach Bollinger

    9/24/25 Black Ops
    Hill Sprints

    Warm up:
    Heel walk
    Toe walk
    Leg extension walk
    Lunge walk
    Hip stretch walk
    Thigh stretch both sides

    The Thang:
    Warmup jog along path long way to the hill.

    Sprint up the east side of Mount Waterville and then either walk or jog down the west side and back around.

    Rinse and repeat

    Jogged along same path in reverse to finish.

    Pax –

    Pooh Bear (Q)
    Sven

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

    9/24/25
    Mudhole
    Wednesday Ruck

    Pax:
    Armstrong
    Fallout Boy
    Raven -Q

    Intro
    5 Principles

    Rucked to the south side of the park and back.

    CoT
    BoM

    As always it was an honor to lead

  • Grantland (Rotary Park) – Guardian

    9/24/25 0530-0615 “Let Ush Work” @ Grantland

    This CoQ was brought to you by Longhorn and YHC! Usher was the playlist and it did not disappoint. We made our “confessions”, screamed out “Yeah yeah yeah” and “let it burn” for the finale! CoQ’s are a great way to assist a newer pax to Q more and honestly, they’re just plain fun. Side note; Iso and Guardian did in fact show up in bath robes lol.

    F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

    5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

    F3 credo “Leave no man behind, but leave no man where you find him.”

    Pax:
    Madden
    Echo
    Bourbon
    Huckleberry
    Ukulele
    Tarnished
    Photon
    Arcy
    Big Spoon
    Isosceles
    Flipper
    Geppetto
    Longhorn – CoQ
    Guardian – CoQ

    Warm-ups:
    SSH, hillbillies, imperial walkers all x 20ish -IC

    First 12 min of the Thang: AMRAP partner work. 1 pax went on the MOT venture while the other did stationary work. Switch off after each MOT. Once through all 3 sets, yell out “yeah, yeah, yeah” and repeato.
    Set 1: Merkins and bear crawls
    Set 2: Squats and lunges
    Set 3: BBSUs and broad jumps

    Next 16 ish minutes:
    Stations of 25 reps each: Pax count off in 4s and started at respective light station. Do the reps, mosey to next station, do the reps and so on…
    25 Merkins
    25 Squats
    25 LBCs
    25 Mtn climbers (2:1)

    Finished the final 3:52 with the song “let it burn” as we attempted to hold plank for the duration of the tune. Let’s be honest too, the melody of PAX joining in the “ooh ooh ooh” toward the end was on point!

    COR
    NOR
    6-Tarnished
    Announcements
    LDP3 (Thanks for picking me up, Huck)
    Prayer

  • Field Of Dreams (Rolf Park) – Alec+Falkenberg

    Meatloaf – Q
    Lyman
    Gulliver
    Rudy

    No beatdown, but rucked

  • The Commons (Levis Commons) – Mike “Gold Star” Niese

    9.23.25 – Traversing the Lawn

    Pax List:
    Q – Gold Star
    Ponzi
    Everest
    Anchor
    Wario
    Huckleberry
    Red October
    Yoshi
    Parkour (Yoshi 2.0)

    F3 – Fitness Fellowship & Faith
    Mission
    5 Core Principles
    Credo

    Warmup
    Chainbreakers – in cadence
    Windmills – in cadence
    SSH – in cadence

    Beatdown = Murder Hornet routine

    Pax line up at the start:
    >Murder Bunny to middle cone
    >10 x Man Makers
    >Lunges w/coupon to cone at far end
    >10 x BBS w/coupon

    On way back to start:
    >Grocery Carry back to middle cone
    >10 x Grave Diggers (2×1)
    >Bears & Blocks to start cone
    >10 x Lion Kings

    Run lap around chess board after two full rounds.

    Rinse and Repeat.

    We got through 4 rounds and 2 runs.
    For final few min, we did a round of Guantanamo leg lifts.

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

  • The Wall (Riverside Park) – Samuel

    16 HIM showed up and met the challenge "the chief" brought to the wall.
    Great weather and wonderful surrounding created a perfect setting to endure a beat down that made everyone 1% better.

    Spaulding
    Guardian
    Flipper
    Hannibal
    Gephetto
    Coco nut
    Irish Haus
    Finkle
    Gold Star
    Big Spoon
    Ukelalie
    Roomer
    Craw Dad
    Photon
    Fossil
    Mile High the Q

  • The Necropolis (Fort Meigs – Run) – Afonso Cardoso

    Pax:
    Isosceles
    Coconut
    Mile High
    Long Horn
    Guardian
    Flat rate
    Bourbon
    Ukulele – Q

    Cycle run in a loop from necropolis to Orleans park and then across the bridge to maumee, down the path and under the bridge to run back up and across on the other side of the bridge. Change pace from comfortable to intense every 2 min 30 seconds, with one set backwards every 10 minutes and sprint on every uphill.