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Date/Time
Date(s) - 09/28/2022
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!
Welcome to F3:
Mission statement:
5 Core Principles:
The Thang:
We will do exercises while listening to music. Some will be done with a block. We will mosey after each song.
SONG. Exercise. KEY WORD. EXERCISE
Blur – Song 2. High Knees. Woo-Hoo Burpee
——————————————— MOSEY ———————————————
Salt n Pepa – Push it In plank on block. push it alternating hand merkins
——————————————— MOSEY ———————————————
Pumped up Kicks. Scissor kicks Kicks Flutter kicks
——————————————— MOSEY ———————————————
Michael Jackson – Beat it. Bent over rows beat it curls
——————————————— MOSEY ———————————————
You Can’t Touch This. shoulder taps touch mike tyson
——————————————— MOSEY ———————————————
REPEAT: Blur – Song 2. High Knees. Woo-Hoo Burpee
——————————————— MOSEY ———————————————
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Stalker
Lyman
Mercy
09/28/2022 – IPC Week 4 at Foundry:
Date: 09/28/2022
Time: 5:30 – 6:15 AM
Location: Foundry – Gateway Middle School, Maumee, OH
Q: Bourbon
PAX: 4 Total – Geppetto, Woodstock, Coconut (Proctor) 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 Statement
The Thang:
• Link to the details of Week 4: https://f3greenwood.wordpress.com/2022/09/25/ironpax-challenge-week-4-death-by-skinny-runner/
• THE WORKOUT
o 100 Gas Pumpers (Knees to Chest – watch the video)
o 50 Jump Rope
o 1 mile run
o 25 Hello Dollies (seriously, watch the video)
o 25 Burpees
o 50 Jump Rope
o 400-meter run
o 25 Hand Release Merkins (we explain a lot in the video)
o 25 V-Ups
o 50 Jump Rope
o 400-meter run
o 25 Leg Raises
o 25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
o 50 Jump Rope
o 400-meter run
o 25 4-count flutter kicks (watch the video)
o 25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
o 50 Jump Rope
o 400-meter run
o 100 Big Boy Sit-ups
o 50 Jump Rope
o 1 mile run
• Results:
o Geppetto – 01:06:30
o Woodstock – 00:38:12
o Bourbon – 00:40:27
• Count-O-Rama and Name-O-Rama
• Learn about the 6: (no Six today).
• Announcements
• COT / Prayers and Intentions