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Date/Time
Date(s) - 05/04/2024
6:30 am - 7:30 am
Site Q - Spaulding
Location
The Fortress
Categories
Boot camp style workout. At Woodland Park. Two large Playgrounds, Frisbee Golf Course, 1 Mile Dirt Track, HUGE Field. Plenty of space here to craft a diabolical smokefest for even the strongest PAX.
Park at Grace Church off of East Boundary Drive.
SATURDAYS always followed up with 2nd F (fellowship) breakfast/coffee. Great opportunity to get to know members of F3 Black Swamp and refuel from the workout.
Date: 05/04/2024
Time: 6:30 – 7:30 AM
Location: The Fortress – Grace Church Perrysburg
You + Work = Better
Pax: Total 15
Binford
Nitrous
Guardian
Spaulding
Raven
Coconut
Meatloaf
Landslide
Lego
Malware
Hannibal
FNG – Turtle
Photon
Stark
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
Disclaimer
Warmup: SSH, Chain Breakers, Air Circles, Michael Phelps
Thang:
Pair up and complete a full body circuit. Perform 100 reps per exercise with a block and must complete 3 runs to the end of 2nd light pole and back per exercise. Repeato if time permits.
Shoulders – Block Presses
Chest – Decline Merkins
Arms – Curls
Legs – Goblet Squats
Abs – Flutterkicks with block (2X1)
Back – Block Swings
Chest – Incline Merkins
Arms/Back – Bent over Rows
Legs – Lunges
Finished off with a rifle carry to the 2nd light pole and back.
COT
Count-O-Rama
Name-O-Rama
6: Coconut
Welcome and naming of FNG – Turtle
Announcements
LDP – Stuff Men Should Know – Let your kids make decisions
Prayer