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Date/Time
Date(s) - 09/07/2022
5:30 am - 6:15 am
Site Q - Soda Pop
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!
09/07/2022 – IPC Week 1 at GrantLand:
Date: 09/07/2022
Time: 4:30 – 5:30 AM
Location: GrantLand – Rotary Park, Perrysburg, OH
Q: Bourbon
PAX: 5 Total – Mile High, Illini, Geppetto, Isosceles (Proctor) 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:
• Link to the details of Week 1: https://f3greenwood.wordpress.com/2022/09/04/2022-ironpax-challenge-week-1-care-bear-squared/
• Starting at cone 1 and bearcrawl to cone 2 and perform 25 air squats.
• After the squats, bearcrawl to the left to cone 3 and perform 25 merkins.
• After the merkins, reverse bearcrawl to cone 4 and perform 25 big boy sit-ups.
• After the big boy situps, bearcrawl to the right to cone 1 and perform 25 burpees.
• Results:
o Mile High – 550
o Illini – 535
o Geppetto – 290
o Bourbon – 689
• Count-O-Rama and Name-O-Rama
• Learn about the 6: (Deferred to beatdown).
• Announcements
• COT / Prayers and Intentions
9/7/22
5:30 – 6:15 am
Grantland – Rotary Park, Perrysburg, Ohio
Q: Oil Change
PAX: Bourbon, Huckleberry, Fossil, Nitros, Mile High, Lincoln Log, Soda Pop, Ten Pin, Peach
The Work:
2 minutes of work then 1 minute of run and rest. Repeato.
Work to do during the 2 minutes
50 Merkins
50 Big Boys
50 Squats
50 Carolina Dry Docks
50 Starfish (1 is 1)
50 imperial Squat Walkers (1 is 1)
50 Mike Tyson’s
50 Big Boy arbor’s
50 Squat Jumps
50 burpees
Run and Rest
– run the length of the tennis courts do 2 burpees and run back
– rest in plank or Al gore
Count and nam
6: Lincoln Log?
Announcements
COT