F3 Black Swamp

Category: Uncategorized

  • The Wall (Riverside Park) – Jesse Tovar Sr

    5/14/26: Reliability and Repeatability

    PAX List:
    Mile High
    Longhorn-Q
    Coconut
    Geppetto
    Spaulding
    French Fry

    Intro – Welcome to F3 (Fitness, Fellowship, and 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, heat or cold
    – Are led by men who participate in the workout in a rotating fashion with no training or certification necessary
    – End with a circle of trust

    Credo: Leave no man behind, but leave no man where you found him

    Warm-up:
    Side Straddle Hops IC 20
    Imperial Walkers IC 20
    Windmills IC 20

    Count-o-rama for partners and head up to "The Wall"

    Study 1 : A) Balls to the Wall BTTW (Wall Walks)- Do 4
    B)LBC's
    while one partner does BTTW the other does LBC's, once the one guy does the 4 BTTW then switch until both members have done them 3 rounds. Can do Inch worm push ups if cannot perform wall walk.

    Study 2 : A) Wall Sits
    B) Merkins (15) and Carolina Dry Dock (10)
    while one partner does study 2-B the other does wall sits, once the one guy does the 2-b then switch until both members have done them 3 rounds.

    Study 3:
    Go back do to Base Camp by the river and do 20 plank jack IC and run a loop around the Base Camp. 3 Rounds

    Notice the repeatability and reliability, PAX were able to note the patterns and predict what was coming next. There was discussion on how we can apply this to our lives and marriages if in one.

    Sometimes things go off track and or crash and we go back to STUDY 1 which we did!

    Study 1 : A) Balls to the Wall BTTW (Wall Walks)- Do 4
    B)LBC's
    while one partner does BTTW the other does LBC's, once the one guy does the 4 BTTW then switch until both members have done them 3 rounds. Can do Inch worm push ups if cannot perform wall walk.

    Count-o-rama
    Name-o-rama
    Six- Longhorn
    LDP3
    Announcements
    Prayer
    COT
    Picture

    Moleskin from the gloom: beautiful spring morning, sunrise on the river, great chatter and we didn't ruin French Fry's money maker on the wall walks!

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

    Backblast: May 16th, 2026
    AO: Fortress

    PAX:
    Spit Valve(VQ)
    Longhorn
    Bill Nye
    Shaft
    Tarnished
    Flo
    Meatloaf
    Binford
    Callahan
    Guardian

    Misson – 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 – leave no man behind, but leave no man where you find him.

    Workout name: Leadership Ruck

    The THANG: Ruck while discussing leadership topic – Lead from the front, and you'll never have to catch up.

    *Rucked down 6th street, turned around on Findlay St, rucked back on 7th street*

    1. In what ways are you leading your life from the front?
    2. We can't predict what's next. How did you take a disruption in the past and turn it into an opportunity?
    3. As you've stepped forward in leadership, how has it changed the game for the people around you?

    Count-o-Rama: 10
    Name-o-Rama
    6th
    LDP3
    Announcements
    Ball of man

  • Coronado (Keener Park) – Trevor Miller

    5/19/26 – THE MURPH

    14 Men filled the pull up bars this morning. Good to see you all out there for the standard Murph. A couple of guys (Fat Amy/Footloose got some extra miles in)

    1 mile run
    100 pull ups
    200 merkins
    300 squats
    1 mile run

    PAX
    Lonzo
    Mercy
    Shepherds Pie
    Nelly
    Crawdad
    Viper
    Rumor
    Fat Amy
    Manchester
    Rudy
    Fault Line
    Footloose
    Norm – Q
    Waldo

  • The Necropolis (Fort Meigs – Ruck) – Justin Nickey

    Backblast: May 5th, 2026

    AO: Necropolis

    PAX:
    Yoshi
    Arcy
    Scooter
    Guardian
    Gepetto
    Huckleberry
    Lullaby
    Van Wilder (Q)

    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: 36th Birthday Ruck

    We rucked to the Wall and back. Stopped to do 36 squats every 5 minutes for a total of 360 squats.

    Count-o-Rama: 8
    Name-o-Rama

    The Six:

    COT

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

    Backblast: May 19th, 2026

    AO: Necropolis

    PAX:
    Lullaby
    Van Wilder
    Binford
    Zimba
    Goldstar
    
Carmen Sandiego (Q)

    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: Riddler Ruck

    We rucked to the Wall and back. Stopped 5 times to answer a riddle. We missed 2 so we had to do high knees and inclined pushups.

    Count-o-Rama: 6
    Name-o-Rama

    The Sixth: Stark

    COT
    
Ball of man

  • The Gauntlet (Rivercrest Park) – Thor

    5/18/26
    Gauntlet
    Pax:
    Thor-q
    Coconut
    Bourbon
    Finkle
    Huckleberry
    Mile high

    Billy Madison workout:
    Get a grade specific question. If correct, just 12 reps of the grade exercise. If incorrect. All other exercises first.
    Run lap. Repeat

    We made it through grade 9 today. Guess we’ll try to graduate next year.

    Kindergarten: SSH
    Grade 1: BBS
    Grade 2: HR Merkins
    Grade 3: Hillbilly Squats(2×1)
    Grade 4: Curls(2×1)
    Grade 5: Rows(2×1)
    Grade 6: Monkey Humpers(2×1)
    Grade 7: LBC(2×1)
    Grade 8: Outlaw
    Grade 9: Squat Thrusts
    Grade 10: WW3
    Grade 11: Lt. Dan’s
    Grade 12: Manmakers

  • The Nest (Fassett Jr High) – Anthony Maletich

    Fallout Beatdown

    Pax:
    Armstrong
    Deliverance
    Fallout Boy (Q)

    Circuit: 20 Block Squats, 20 Glute Bridges, 60 Count Wall Sit, 20 American Hammer (4:1), 30 Hello Dollies, 60 LBC….repeat. Additionally did some Dead Bugs 15 (2:1) and Dead Lifts 12 (2 sets of each).

  • The Fortress (Grace Church) – Coconut

    "Graduation Day" at the Fortress on 5/16/26

    PAX: (12)
    Gold Star
    Flo
    Binford
    Longhorn
    Spit Valve
    Meatloaf
    Geppetto
    Tarnished
    Spaulding
    Guardian
    Chopstick
    Coconut (Q)

    Well actual graduation is tomorrow 5/17, but this beatdown is in honor of my 2.0 Tiny (Hannah) who is graduating from Perrysburg High School.

    low 50's and beautiful at 0630

    Intro–Mission and core principles, credo.
    Warm-o-rama: Suicide run in the parking lot followed by a little bear-crawl/paula abdul. (Bear crawl two parking spaces, 1 merkin, crawl bear 1 space, 1 Peter Parker. Then 2 fwd-2 merkins, 1 back, 2 PP. 2 fwd-3 merkins, 1 back-3PP etc. up to 7.)

    Thang
    The warm-o-rama covered preschool and kindergarden, exercises for each grade and some other stuff.
    1st grade–one lap running around the small loop at the park
    2nd grade–nothing! She skipped 2nd grade
    3rd grade–3 absolutions IC
    4th grade–4 general Dan
    In Perrysburg, 4th grade is the end of elementary school. So we said farewell to fun things like recess with a quick game of duck-duck goose, followed by a Guantanamo.
    5th grade–5 burpees IC
    6th grade-Captain Thor
    7th grade-P6 (Peter Parker Pickle Pounder Perfect Push-up) IC
    8th–Aussie Snow Angel
    9th–Imperial Hillbilly IC
    10th–freddy Mercury IC
    11th–PJST IC
    Between Junior and senior year, they take all the big tests. She scored well
    36 hrm for her ACT
    1540 SSH as a group for her SAT
    12 grade–12 BBSU
    In the 11th and 12 grades, she also took several AP tests
    5 chin-ups, 5 jungle bois, 5 step-ups, 5 burpees for each of her (assumed) scores in Chemistry, Chineese, Calculus, and Physics.

    Solid HS career, culminating with a full ride scholarship. sympolized by partner wheelbarrow to the disc golf goal and back.

    COT–COR/NOR, Tarnished 6. LDP on the importance of fellow ship and faith alongside diet and exercise to keep an aging man healthy.

    Thrilled at the enthusiasm of these 11 guys celebrating a proud dad's graduate. Honored to have you all in my life.

  • The Foundry (Maumee Middle School) – Alec Falkenberg

    Meatloaf – Q
    Sven
    Photon
    Landslide

    We did the Meatloaf Massacre

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

    Murph Practice
    PreThang:
    25 Don Quixotes

    Thang:
    – 0.5 mile run
    – 5 rounds of: 10 pull ups, 20 merkins, 30 squats
    – Merkin ladder: run ladder sprint but do 10 merkins at each line
    – 5 rounds of: 10 pull ups and 10 dips

    COT
    PAX: Southie & Colson