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F3 Black Swamp | June 16, 2024

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Grantland (Rotary Park)

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Date(s) - 05/05/2021
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

    05/05/2021 – Six Easy Exercises:

    Date: 05/05/2021
    Time: 5:30 – 6:15 AM
    Location: GrantLand – Rotary Park

    Q: Bourbon

    PAX: 8 Total – Red Ryder, Geppetto, Huffy, Chanel, Fossil, Hannibal, Huckleberry, 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 The PAX missed the first try and suffered a 5-burpee penalty. Nailed it on their second attempt.

    • Six Easy Exercises:
    o Put a six-sided die in the middle of the parking lot and setup 6 cones around the AO
    o Split teams into even numbers (count by 4)
    o Each team starts at that respective cone (team 1 starts at cone 1, etc.)
    o Once the team completes their set of reps/exercises, they run the perimeter of the tennis courts, then run back to die and roll to find out where they go next

    o Exercises and reps:
    1. Absolutions – 10 reps per team member (count as a total so all finish together; example: 3 team members = 30 absolutions; need to complete 30 as a team)
    2. Burpees – 20 reps per team member
    3. Lt. Dans – 30 reps per team member
    4. Flutter Kicks (4-count in cadence) – 40 reps per team member
    5. Side Straddle Hops (4-count in cadence) – 50 reps per team member
    6. Merkins – 60 reps per team member

    • Count-O-Rama and Name-O-Rama

    • Learn about the 6: Hannibal.

    • Announcements

    • COT / Prayers and Intentions

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