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F3 Black Swamp | July 19, 2024

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Grantland (Rotary Park)

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Date(s) - 04/07/2021
5:30 am - 6:15 am

Site Q - Bourbon



F3 Black Swamps newest AO! 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!


Pavilion at Rotary Park



  1. Bourbon

    04/07/2021 – New AO Launch:

    Date: 04/07/2021
    Time: 5:30 – 6:15 AM
    Location: GrantLand – Rotary Park
    Q: Bourbon

    PAX: 20 Total – Raven, Stark, Isosceles, Landslide, TuPac, Dutch, Huckleberry, Beretta, Spaulding, Geppetto, Doubtfire, Jimmy Dean, Mile High, Lonzo, Lyman, Venom, Bambi, Meatloaf, Hannibal, 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:
    • Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
    o It took us four times to complete this correctly. The Q screwed up the first time. SMH

    • Tour the new AO (all PAX together; plank or SSH when finished with exercise until all PAX are finished):
    o Start at the pavilion and follow the arrows
    1. 25 dips on the picnic benches/tables
    2. 25 Side Straddle Hops (4-Count in Cadence)
    3. 25 Merkins (OYO)
    4. 10 Lt. Dans
    5. Mini Burpee Mountain
    • Sprint to top of hill, one burpee, sprint down
    • Sprint to top of hill, two burpees, sprint down
    • Sprint to top of hill, three burpees, sprint down
    6. Find the tires; each person curls the tire ten times
    • Replace tires where they were found
    • We had a bonus 10 burpees assessed because HATE couldn’t follow directions from the Q and talked back…
    7. 25 Side Straddle Hops (4-Count in Cadence)
    8. Suicides on the tennis court lines

    • Count-O-Rama and Name-O-Rama
    • Learn about the 6: Beretta.
    • Name the AO!!
    o GrantLand. Grant is the child of the parents that organized the drive and push for the All-Inclusive Playground
    • Announcements
    • COT / Prayers and Intentions

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