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F3 Black Swamp | July 13, 2024

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Field Of Dreams (Rolf Park)

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Date/Time
Date(s) - 12/08/2021
5:30 am - 6:15 am

Site Q - Lyman

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!

Field Of Dreams

Comments

  1. Bourbon

    12/08/2021 – Crazy Eights:

    Date: 12/08/2021
    Time: 5:30 – 6:15 AM
    Location: Field of Dreams – Rolf Park
    Q: Bourbon

    PAX: 10 PAX – Mercy, Woodstock, Rudy, Jennay, Coconut, Landslide, Dutch, Lonzo, 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 PAX nailed it on the first try!

    Beatdown:
    • Cones are placed at the 25-yard, 50-yard, and 25-yard lines
    • PAX sprint to first cone and perform 8 reps of the exercise
    • PAX sprint to second cone and perform 8 reps of the exercise
    • PAX sprint to third cone and perform 8 reps of the exercise
    • PAX sprint to end line and Side Straddle 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

    • We had a little extra time so we performed Motivators from 10 to 1 in cadence.

    Count-O-Rama and Name-O-Rama
    Learn about the 6th: Landslide.
    Announcements.
    COT / Prayers and Intentions.

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