F3 Black Swamp

Category: Uncategorized

  • The Foundry (Gateway Middle School) – Derek Emery

    Backblast: January 6th, 2025

    AO: The Foundry (black ops)

    PAX:
    Carmen Sandiego (Q)
    Ukelele

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

    The Thang: Rucked about 2.3 miles around the neighborhood.

  • Camelot (Generals Ice Cream) – Russell Fleetwood

    Ready to R.I.O.T.

    F3 Mission Statement
    5 Core Principles – FOORC

    Warmup:
    7ct Motivator
    5ct Squativator
    10sec Michael Phelps
    10sec Willy Mays Hayes

    Thangs 1/2/3
    -Varying exercise at “Basecamp”
    -Varying mosey with or w/o block to 1st light pole, perform set of exercises
    -Varying mosey with or w/o block to 2nd light pole, perform set of exercises
    -Varying mosey with or w/o block to 1st light pole, perform set of exercises
    -Varying mosey with and w/o block to base, perform set of exercises
    -Repeato for 10 minutes total till next phase of exercises

    RIOT:
    20 Redbull Smurphjacks
    20 Imperial Squatwalkers
    20 One-foot Merkins
    Tunnel of Love

    COT
    Count-o-Rama
    Name-o-Rama
    Announcements
    LDP3 – protein
    Prayer intentions

    PAX:
    Djibouti
    Rudy
    Binford
    Norm
    Golden Gate
    Salisbury
    Doubtfire
    Astro (Q)

  • Pump Station (Hood Park) – Phat Thor

    1/5/25
    Pump Station
    Phat Thor(Q)
    Radio
    Carmen San Diego
    Binford
    Photon
    Ukelele
    Huckleberry
    Van Wilder
    Chubbs
    Mamba(previously Striker)
    Geppetto
    Spaulding
    Callahan
    Shepherd
    Waldo
    Nitrous
    Guardian

    Started with the welcoming message and normal warm ups:
    SSH, Potato Pickers, Chain Breakers

    Then we headed down to the bottom of the hill for the main course:

    The Thang: Leftovers
    Each pax got to choose something that they had eaten over the holidays and we did 70 reps of each exercise(70 is the amount of people in Phat Thor's extended family)

    Turkey Mike Tysons
    Ham Monkey Humpers
    Cranberry Crunches
    Mashed Potato Merkins
    Sweet Potato Shoulder Tap Planks
    Stuffing Squats
    Green Bean Bear Crawls
    Eggnog Imperial Walkers
    Cookie Box Cutters
    Dinner Roll Dips
    Mac and Cheese American Hammers
    Charcuterie Board Burpees

    Ended with LDP3, Announcements, Prayer.

  • Pump Station (Hood Park) – Phat Thor

    1/5/25
    Pump Station Pre-Run
    Phat Thor(Q)
    Radio
    Carmen San Deigo
    Binford
    Photon
    Ukelele

  • The Battlefield (The Shops At Fallen Timbers) – Mike Salisbury Falkenberg

    River Ruck

    Pax:
    Bulldog
    Footloose
    Runt
    Mercy
    Djibouti
    Meatloaf
    Party On
    Norm

  • The Battlefield (The Shops At Fallen Timbers) – Steve “Footloose” Mohr

    1/4/25

    PAX:
    Footloose – Q
    Shepherd
    Lift Kit
    Djibouti
    Jersey
    Meatloaf
    Landslide
    Lonzo
    Mercy
    Purdy
    Thai Guy
    Huckleberry
    Wipers
    Norm
    Irish Hoss
    Doubtfire

    Blvd of Broken Dreams

    Do one exercise at start and then run to end and do the other exercise. Manmakers at start, run to end and do merkins, then run back to start. Next round, do boy bands, run, do squats, then return to start.

    50 reps total each round. Up to PAX to decide how many reps of exercise they want to do. Manmakers and boy bands both count as 2 reps. So 10 manmakers = 20 reps. So running to the end means doing 30 merkins.

    COT

  • 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