F3 Black Swamp

Category: Uncategorized

  • The Necropolis (Fort Meigs – Ruck) – Randy “Echo” Pelc

    Echo-Co-Q
    Stalker-Co-Q
    Bulldog
    Wario
    Waldo
    Ten Pin
    Isosceles
    Pimento
    Carmen Sandiego
    Spaulding
    Van Wilder
    Opening
    Rucked down to the wall and back
    COT, One Man Band 6

  • The Necropolis (Fort Meigs – Run) – Jason Nofziger

    Necropolis Run 12/10/24

    Pax:
    Guardian
    Radio
    Phat Thor
    Coconut
    Sven
    Mile High
    One Man Band
    Capital
    Photon
    Fat Amy (Q)

    The Thang:
    Ran behind The Fort, to Davis Overlook park, ran hill repeats, ran back to The Fort, and ran 2 loops around it.
    Thanks to the men who faced into the adventure as we defended the Fort.

  • The Gaunlet (Rivercrest Park) – Steven Kunkel

    The Hills are Alive on 12/09/2024
    AO: The Gauntlet – Rivercrest Park in Perrysburg Ohio
    Light Rain and 46 degrees
    PAX LIST (9):
    Neal “Capitol” Cousino
    Scott “Geppetto” Schutt
    Samuel “Mile High” Cordova
    Joe “Guardian” Kizer
    Dan “VanGogh” Miedema
    Dustin “Irish Hoss” Brooks
    Todd “Badger” Simmons
    Don “Radio” Lucero
    Steve “Pimento” Kunkel (Q)
    Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community
    leadership.
    F3 is always:
    ▪ Are free of charge
    ▪ Are open to all men
    ▪ Are 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.
    5 stations
    Switching after the hill is completed by station 5
    1) Core – American Hammers, Flutter Kicks, Box Cutters, Freddie Mercuries
    2) Legs- Lt. Dans, Hillbillies, Mt. Climbers, Lunges
    3) Upper Body – Merkins, Shoulder Taps, Wide Arm Merkins, Hand-Release Merkins
    4) Block Work – Curls, Thrusters, Squats, Kettle Bell Swings
    5) Run up the hill, 5 Side Saddle Hops, back down the hill; 3 Burpees (X2)
    Circle of Trust (COT)
    Count-o-rama
    Name-o-rama
    The 6 – Samuel “Mile High” Cordova
    Announcements – HC for Secret Santa and 1/04 Black Swamp Holiday Gathering – Huck needs a head
    count
    LDP3 –The Shield Lock
    Prayers and Prayer Intentions

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

    Necropolis Ruck
    Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
    1. Be free of charge
    2. Be open to all men
    3. Be held outdoors, rain or shine, heat or cold
    4. Be 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
    The Workout:
    We rucked to the playground at sidecut carrying 3 sand kettlebells 13lbs, 18lbs, and 26lbs and one sand ball weighing 20 lbs. It was a 2.74 mile ruck with an average pace of 17:55/mi.
    6 Speech
    Count-o-rama: 12
    Name-o-rama:
    Bulldog
    Echo
    Djibouti
    Huffy
    Ten Pin
    Van Wilder
    Gold Star
    Huckleberry
    Wario
    Tarnished
    Irish Hoss
    Isosceles
    Announcements
    LDP3
    Prayer Intentions

  • The Gaunlet (Rivercrest Park) – Steve Kunkel

    The Hills are Alive on 12/09/2024

    AO: The Gauntlet – Rivercrest Park in Perrysburg Ohio

    Light Rain and 46 degrees

    PAX LIST (9):

    Neal “Capitol” Cousino

    Scott “Geppetto” Schutt

    Samuel “Mile High” Cordova

    Joe “Guardian” Kizer

    Dan “VanGogh” Miedema

    Dustin “Irish Hoss” Brooks

    Todd “Badger” Simmons

    Don “Radio” Lucero

    Steve “Pimento” Kunkel (Q)

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

    F3 is always:

    Are free of charge

    Are open to all men

    Are 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.

    5 stations

    Switching after the hill is completed by station 5

    1) Core – American Hammers, Flutter Kicks, Box Cutters, Freddie Mercuries

    2) Legs- Lt. Dans, Hillbillies, Mt. Climbers, Lunges

    3) Upper Body – Merkins, Shoulder Taps, Wide Arm Merkins, Hand-Release Merkins

    4) Block Work – Curls, Thrusters, Squats, Kettle Bell Swings

    5) Run up the hill, 5 Side Saddle Hops, back down the hill; 3 Burpees (X2)

    Circle of Trust (COT)

    Count-o-rama

    Name-o-rama

    The 6 – Samuel “Mile High” Cordova

    Announcements – HC for Secret Santa and 1/04 Black Swamp Holiday Gathering – Huck needs a head count

    LDP3 –The Shield Lock

    Prayers and Prayer Intentions

  • Camelot (Generals Ice Cream) – Joe “Djibouti” Ballmer

    12/9/24 Camelot
    Beatdown – Walls of Jericho

    Q – Djibouti
    Purdy
    Spalding
    Klepto
    Sherbert
    GMO
    Rudy
    Viper
    Echo

    Walls of Jericho: 7 reps of 7 cardio exercises with 7 laps around the building – Repeato 7X

  • Camelot (Generals Ice Cream) – Lee “Purdy” Kramer

    Jsjssj

  • The Foundry (Gateway Middle School) – Derek Emery

    Backblast: December 9th, 2024

    AO: The Foundry

    PAX:
    Carmen Sandiego (Q)
    Photon
    Coconut
    Ukelele
    Meatloaf
    Astro
    Isosceles

    Workout: Shake and Bake
    FNG’s: No

    Mission and Principles:
    F3: Fitness, Fellowship, Faith
    Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    The five core principles of F3 are:
    Always free
    Open to all men
    Always outdoors
    Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
    Ends in a Circle of Trust
    Credo: Leave no man behind but leave no man where you found him.

    Warmup: 5 count motivators, chain breakers, failure to launch, tabata jump rope.

    The Thang:

    Fartlek setup. Different parts of the track had different color lights. Green was sprint, blue was jog, white was walk/recover, red was a punishment. Punishment was 10 burpees. Ran a mile then changed the lighting to run the final 2/3 laps.

    Count-O-Rama – 7
    Name-O-Rama
    The Six – Isosceles
    LDP3
    Ball of Man

  • The Nest (Fassett Jr High) – Anthony Maletich

    Armstrong's Beatdown

    Pax:
    Armstrong (Q)
    Deliverance
    Fallout Boy

    Lap around parking lot and warm up exercises. Route 66 around building with increasing reps of burpees at each light post. Circuit of 8 exercises 1 minute on, 20 seconds recovery: push ups, kbs, burpee, sit-up, battle rope, squat (w/ block), plank, jump rope.

  • Pump Station (Hood Park) – Seth Metzger

    December 8th, 2024

    AO: Pump Station 6 to 45 am

    Co-Q – Tarnished and Shepherd

    PAX:
    Carmen Sandiego (Q)
    Phat Thor
    Guardian
    Sherbert
    Wario
    Tarnished
    Photon
    Goldstar
    Stark
    Huckleberry
    Waldo
    Gepetto
    Manchester
    Redkin
    Irish Hoss
    Shepherd

    Workout: Block and Burn

    2 Locations: top and bottom hill near water/light. Run thru light tunnel and back up back hill to make loop.

    Block needed.
    Round 1.
    Top of hill: 10 squat thrusters w block, 20 skull crushers, 30 starfish sit-ups (2is1)
    Bottom of hill always 8 burpees

    Round 2.
    Top of hill 10 offset pushups (2is1), 20 curls, 40 rows

    Round 3.
    Top of hill: 10 jungle boys, 20 overhead presses and 20 side plank trusts per side

    Round 4.
    Top of hill: 10 bonnie blairs (2is1), 20 merkins, 40 sbc w block

    Round 5.
    Top of hill: 10 ww3, 20 American hammers w block, 40 storm troopers w block (2is1)

    Repeato if finish