F3 Black Swamp

Category: Uncategorized

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

    IPC 2025 Week 3
    Chris Kyle WOD
    * Format: 40-minute AMRAP

    * The Thang
    * Start both the 40-minute timer and the 5-minute EMOM timer at the same time
    * Complete the following exercises as prescribed
    * 40 Kettlebell swings
    * 40 lateral block jump-overs
    * 40 thrusters
    * 40 decline merkins (feet on top of your coupon that is turned vertically)
    * When EMOM timer goes off
    * Stop the work you are doing:
    * Run out 25 yards
    * Do 5 burpees
    * Run back 25 yards
    * Pick up where you left off when you get back
    * Repeat this pattern for 40 minutes
    * Scoring
    * Total repetitions for 40 minutes
    * BURPEES DO NOT COUNT IN REPETITION COUNT

    COT
    PAX: Southie & Colson

  • Run @ the Pump Station (Hood Park) – Trevor Miller

    Pump Station Run – 9/21/25

    Warmp-up Run
    A nice easy run following the trail over to Necropolis, then looped back via the Roads. Followed by some light stretching.

    PAX
    Fossil
    Tarnished
    Flat Rate
    Crawdad
    Norm – Q

  • Pump Station (Hood Park) – Huckleberry

    F3 Black Swamp
    Pump Station
    9/21/25
    6:15 am

    PAX:
    Fossil
    Flat Rate
    Tarnished
    Norm
    Thor
    Crawdad
    Shepherd
    Q: Huckleberry

    F3 (Fitness, Fellowship and Faith)

    Mission:
    To plant, grow and serve small workout groups for the invigoration of male community leadership.

    Principles:
    1. Free of charge
    2. Open to all men
    3. Held outdoors, rain or shine, heat or cold
    4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    5. End with a Circle of Trust

    WARM UP:
    10 Motivators in Cadence

    THANG:
    Starting Line:
    Begin with 1 Merkin
    Run to mid-section line

    Mid-Section Line:
    11 Lunges (2 is 1)
    Run to far-section line

    Far-Section Line:
    10 Mt. Climbers (2 is 1)
    Run back to mid-section line

    Return Mid-Section Line:
    11 Squats
    Run back to staring line

    Starting Line:
    2 Merkins

    Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mt. Climbers (2 as 1)
    At each mid-section line you are always doing 11 Lunges (2 as 1) (going) and 11 Squats (returning)

    COT: Sixth was: Shepherd

  • The Fortress (Grace Church) – Mike “Gold Star” Niese

    9.20.25 – The Fortress – Bear Trap

    What is F3?
    Mission
    5 Core Principles
    Credo

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

    Beatdown = Charles Bronson routine
    3 cones:
    Cone 1 = 25 ct of exercise
    Cone 2 = Sprint to it
    Cone 3 = Bear Crawl to it
    Mosey back, next round

    Rd 1 = Lion Kings
    Rd 2 = Decline Merkins (2×1)
    Rd 3 = U-Hauls
    Rd 4 = Curls (2×1)
    Rd 5 = Grave Diggers (2×1)
    Rd 6 = Imperial Blockers
    Rd 7 = We're Not Worthy Praises
    Rd 8 = CPRs

    Stretches wrapped up the beatdown.

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

  • The Battlefield (The Shops At Fallen Timbers) – Seth Metzger

    9/20/2025
    The Battlefield

    2% Better

    Logan "Shawshank" Scheurer
    Thomas "Mercy" Morrissey
    Alec "Meatloaf" Falkenberg
    Trevor "Norm" Miller
    Doug "Waldo" Francis
    Zack "Lift Kit" Heisey
    Paul "Zimba" Nel – Co-Q and Chef
    Mike "Arcy" Place
    James "Frankenstein" Conley – FNG
    Matt "Stark" Yarder
    Carl "Crawdad" Miester
    Rick "Huckleberry" Thielen
    Jay "Wipers" Meents
    Seth "Shepherd" Metzger – Q

    Welcome James Conley – "Frankenstein" – FNG!

    Beatdown:

    Equipment Options
    Standard 20 Lb vest
    Light 10 Lb vest
    Lighter No vest
    Lightest Help Zimba cook us breakfast

    Beatdown Routine
    1. Put on weight vest.
    2. Run to the end of the strip and back.
    3. Descending Rep Ladder (10 → 1):
    * Do 10 burpees, 10 merkins, 10 squats.
    * Then 9 of each, then 8 of each, continuing down to 1 of each.
    4. Run to the end of the strip and back.
    5. Remove vest.
    6. Repeat the Descending Rep Ladder (10 → 1):
    * Burpees, merkins, squats in the same fashion.
    7. Run to the end of the strip and back to finish.

  • The Armory (Waterville Library) – Jason Nofziger

    9/19/2025 Armory

    PAX:
    Yoshi
    Lonzo
    Norm
    Waldo
    Landslide
    Huckleberry
    Zimba
    Vespa
    Brickyard
    Mr. Anderson
    Doubtfire
    Manchester
    Doogie
    Bulldog
    Fat Amy (Q)

    We walked to the outfield of The Armory Field and stretched under the stars. Great way to slow it down in the middle of IPC season, post Swampball season, and preparing for upcoming Garmin & Churchill's Half Marathons.

    Thanks for joining!

  • Wakanda (Maumee High School) – Steve “Footloose” Mohr

    9.18.25

    PAX:
    Footloose – Q
    Rudy
    Meatloaf
    Arcy
    Wario
    Fault Line

    I like to move it, move it

  • Rabbit Hole (Whitehouse Library) – Viper

    9/19 – The Rabbit Hole
    Definitely NOT the hill*

    Q – Viper

    PAX:
    Norm
    Rudy
    Fat Amy
    Doubtfire
    Footloose
    Jimmy Hart
    Bulldog
    Purdy
    Brickyard
    Guardian
    Fault Line

    The Thang:
    Some warmup work in the parking lot. A run to the top of the hill for some cadence work. A run down the back of the hill and around to the base of the hill for some more cadence work. A quick jog back up the hill then back down to the parking lot for a circle Merkin to 100.

    CoT:

    6 – Fat Amy

    Prayers: Fat Amy's travels (France), homecoming

  • Nightmare (Perrysburg Municipal Park) – Tod Lewis Armbruster

    Thanks to the men who joined me in the gloom for an 11s beatdown

    Nitrous Q
    Irish Hoss
    Longhorn
    Huckleberry
    Photon
    Spaulding
    Isosceles

  • Nightmare (Perrysburg Municipal Park) – Tod Lewis Armbruster

    Thanks to the men who joined me in the gloom for an 11s beatdown

    Nitrous Q
    Irish Hoss
    Longhorn
    Huckleberry
    Photon
    Spalding
    Isoceles