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Date/Time
Date(s) - 06/30/2021
5:30 am - 6:15 am
Site Q - Bourbon
Location
Grantland
Categories
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!
Date: 6/30/2021
Time: 5:30 AM – 6:15 AM
Location: Grantland
Q: Dutch
PAX: 9 total: Peach,Huckleberry, Venom, Enron, Jennay, Fossil, Chanel, Bourbon, Free Fall, Solo, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
The Thang: Perpetual Motion
This was an AMRAP style workout. Each Pax selected a cone at random. Each cone had an exercise on it. While 1 Pax Ran the others did AMRAP of the exercise on their cone. After the lap, the runner took over at the first cone. The Pax at the first cone went to the second and so on. The Pax at the last cone takes off running.
Exercises
Bonnie Blair
Big Boy Situps
Air press
Flutter Kicks
Merkins
Al Gore
Shoulder Taps
Lateral Bear Crawl
Plank
After the first round
Bear crawl was changed to Leg lifts
Jennay found out about the marker and changed plank to Lt. Dan’s. For the final set of reps Venom changed merkins to Lt Dans for Jennay to do.
COT (Count-O-Rama), Name-O-Rama, The 6.
The 6: Enron
Discussion in COT was about community.