Grantland (Rotary Park)

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Date(s) - 04/13/2022
5:30 am - 6:15 am

Site Q - Huckleberry



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

One thought on “Grantland (Rotary Park)

  1. Backblast for Grantland on 4/13/22

    PAX: Spaulding, Scoops (DR), Bellhop, Nitrous, Venom, Jennay, Huckleberry, Isosceles, Coconut (Q).

    Great to have Brett (Scoops) joining us today from Atlanta. This dude lit up the first F this morning. Aye!

    Intro: F3 is Fitness, Fellowship and Faith, who’s mission is to plant, serve, and grow small workout groups for men, to invigorate male community leadership. 5 core principles: Always free, Open to all men, Held outdoors (60+ degrees this morning…Spring really is coming), Led in rotation, Ends in COT. Major disclaimer–lots of new moves, if they seem injurious, modify.

    Warmup Mosey around the soccer fields. Then move to the tennis courts. Setup and demo of new activities.

    Thang: at a cone in the middle of one side of each of 5 tennis courts where reps are performed, followed by special movements between cones.
    Station 1: Archer Merkins followed by Dragon walk to next cone.
    –Archer Merkins are done with a very wide hand position as a 4 count. on 1–down to the right side (left arm basically straight and supporting almost no weight. on 2–back to center. on 3–down to left side. on 4 back to center. that’s one rep.
    –Dragon walk begins in a high plank. lift and extend right arm and left leg, advance as far as you can reach and place hand into a stagger position, left foot near stationary left hand. Stagger push up. Then alternate and move forwards, reaching with left arm and right foot. Similar to alligator merkin, with an emphasis on coming up high and hips parallel to the ground for the reach forward.

    Station 2 Breakdancer followed by monkey walk to next cone.
    –Breakdancer starts from a high plank position. Quickly pivot over to a high crab position, then back. That’s one rep.
    –Monkey walk is achieved by assuming the monkey humper position, then walking forward while holding the ankles from inside.

    Station 3 Sphinx merkins followed by crouching tiger
    –Sphinx merkins are done from a high plank position, but with the hands somewhat forward of the shoulders and a little closer to middle than normal. Bend elbows until the forearm is flat on the ground, elbows basically under shoulders in a low plank, then push back up to hands. 2 is 1 to do these in 4-count.
    –Crouching tiger is like a bear crawl where you’re trying to have no part of your body more than 6″ off the ground.

    Station 4: Tike Myson followed by pivot plank to next cone
    –Tike Myson is an inverted version of the mike tyson. from a high crab position in 4 count: 1–tricep dip as deep as possible, 2–push back up, 3–pull hips back and between arms so that you’re in an L position, holding your 6 off the ground with core and shoulders pressing down, 4–return hips to high crab position. that’s one rep.
    –Pivot plank: set up in a high plank, facing your destination. walk feet around 180° (adjust hand placement so your arms don’t get twisted up) until you’re now facing away, but feet are in the direction of destination, then walk hands around until you’re facing destination again…you’ve gained 2 body lengths. Trick is to keep your butt from floating up…a flat plank maintained will have your core and shoulders burning after a couple rotations. Alternate rotating direction so that each arm gets a chance to lead.

    Station 5: Archer Squats followed by accelerator run back to teh beginning.
    Archer Squats are like archer merkins with the legs. Take a wide stance and in 4-count: 1 squat to the right, 2 return to center, 3 squat to left side, 4 return to center. That’s 1 rep.
    Accelerator–run back across all 5 tennis courts (width), incrementing speed each court. Pretty easy on first court, pretty fast by last court.


    First round: 2 reps/station, then 4, 6, etc.

    COT (Jennay 6)

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