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F3 Black Swamp | July 20, 2024

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Field of Dreams (Rolf Park)

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Date(s) - 03/10/2021
5:30 am - 6:15 am

Site Q - Meatloaf

Field of Dreams


Large park with running paths, soccer fields, playground, and parking lot for what can be an epic boot camp style beatdown!


  1. Dutch

    Date: 3/10/2021

    Time: 5:30 AM – 6:15 AM

    Location: FoD

    Q: Dutch

    PAX: 19 total:
    Charlotte,  Lonzo,  Mercy, Meatloaf, Beaver, Landslide,  Spaulding,  Lyman, Footloose, Huckleberry,  Geppetto, Bourbon, Red Ryder,  Mile High, Huffy, Barney, Woodstock,  Rudy, Dutch(Q)

    F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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)


    The Thang: ????

    We paired up.  While 1 ran out and back the other did reps.

    100 reps/ team
      Jump squats
      Wide Imperial walker 2×1
      Bear squats
      Crunchy frog
      Leg Lifts

    200 reps/ team

    Repeato as necessary.

    Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6.

    The 6: Landslide

    Ended with the poem Changes by Greta Zwaan, ©2008

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