06/22/2022 – Naughty Nines:

Date: 06/22/2022
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park

Q: Bourbon

PAX: 14 PAX – Woodstock, Borland, Mercy, Gulliver, Geppetto, Ricky Bobby, Rudy, Charlotte, Dutch, Raven, Lyman, Lonzo, Footloose, 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 Motivators.

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 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

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