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Date/Time
Date(s) - 10/12/2022
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!
10/12/2022 – You Get What You Get and You Don’t Throw a Fit:
Date: 10/12/2022
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park, Perrysburg, OH
Q: Bourbon
PAX: 10 PAX – van Gogh, Peach, Huckleberry, Illini, Lincoln Log, Soda Pop, Oil Change, Ten Pin, Yeti, 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
Warmup:
• Warmup with Motivators (10 to 1).
Beatdown:
• Cones are placed at the 25-yard, 50-yard, and 25-yard lines
• PAX sprint to first cone and perform 7 reps of the exercise
• PAX sprint to second cone and perform 7 reps of the exercise
• PAX sprint to third cone and perform 7 reps of the exercise
• PAX sprint to end line and Side Straddle Hop OR pick up the six until all PAX are finished
• PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
• We had some extra time so we:
o Motivators (10 to 1)
o Cone drill with merkins, but bear crawl to cones instead of sprint; walk backwards back to start to stretch out the calves and legs
Count-O-Rama and Name-O-Rama
Learn about the 6: Soda Pop.
Announcements.
COT / Prayers and Intentions.