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Date/Time
Date(s) - 01/10/2024
5:30 am - 6:15 am
Site Q - Photon
Location
Grantland
Categories
The site is huge! Tennis courts, pavilion with picnic benches, parking lots, fields, small hill, and a gravel track. Also coming soon an all inclusive playground that we helped raise money for. This site has so many different options for a fun beatdown. Join us every Wednesday!
Backblast: January 10th, 2024
AO: Grantland – Rotary Park – Perrysburg, OH
PAX:
Photon – Q
Echo
Guardian
Van Wilder
Workout: Around the World
FNG’s: N/A
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: In cadence
SSH – 14
Windmills – 7
Chain Breakers – 7
The “Thang”:
“The Walls of Jericho”
“The Walls of Jericho are massive stone walls that surround an ancient Neolithic settlement in Jericho, built around 8000 BCE. They were intended to protect the settlement and its water supply from human intruders. According to the biblical history of the Battle of Jericho, the walls of Jericho fell after the Israelites marched around the city walls once a day for six days, seven times on the seventh day,”
PAX performed the Walls of Jericho which consisted of 7 rounds. Each round started with 7 reps of 7 different exercises and ended with a lap around the Jericho Walls (the covered pavilion in this case). The 7th round was supposed to end in 7 laps around the Walls, but was not performed due to time. Each of the 7 exercises, including the Walls of Jericho itself, was chosen due to the geographic nature of its name. All exercises were performed in cadence (with the exception of Turk n Burps) to represent the unity required from a military unit in battle.
Exercises:
Mexican Jumping Bean Squats (2 is 1)
American Hammers (4 is 1)
Bulgarian Ball Busters (2 is 1)
Moroccan Nightclubs (4 is 1)
Dutch Skates (4 is 1)
Turk n Burps
Australian Mountain Climbers (4 is 1)
Ended with:
Count-O-Rama: 4
Name-O-Rama
The Six – Van Wilder
Ball of Man
Spreadsheets from the Gloom: 33, windy with a slight flurry. Overall difficulty was pretty good, but there was some noticeable fatigue creeping in near the end. A longer mosey after each round of exercise would probably help at the cost of time. Swapping out Turk n Burp for something a little faster may have allowed us to complete all 7 rounds. Performing the exercises OYO might also help with time at the expense of the comradery/theme of the workout. Australian mountain climbers were great and will be added into future BDs when possible. Also, the Bulgarian Ball Busters make (reverse) lunges a lot more fun.
An eclectic mix of tunes was played whose titles coincided with the theme of traveling around the world via airplane.
Thanks for all who posted. It was a pleasure to lead.