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Date/Time
Date(s) - 12/09/2020
5:30 am - 6:15 am
Site Q - Meatloaf
Location
Field of Dreams
Categories
Large park with running paths, soccer fields, playground, and parking lot for what can be an epic boot camp style beatdown!
12/09/2020 – Survive the Nines:
Date: 12/09/2020
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon
PAX: 13 PAX – Woodstock, Boyz II Men, Bambi, Lonzo, Lyman, Geppetto, Coconut, Rudy, Dutch, Meatloaf, Moana, Charlotte, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o The Q botched the first set and gave us all a penalty
o Second try was a success!
Beatdown:
• Cones are placed at the 25-yard, 50-yard, and 25-yard lines
• PAX sprint to first cone and perform 9 reps of the exercise
• PAX sprint to second cone and perform 9 reps of the exercise
• PAX sprint to third cone and perform 9 reps of the exercise
• PAX sprint to end line and Side Straddly Hop OR pick up the six until all PAX are finished
• PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
Count-O-Rama and Name-O-Rama
Learn about the 6th: Lyman.
Announcements.
COT / Prayers and Intentions.