Grantland (Rotary Park)

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1. 11/30/2022 – Birthday Bash:

   Date: 11/30/2022
   Time: 5:30 – 6:15 AM
   Location: GrantLand – Rotary Park, Perrysburg

   Q: Bourbon

   PAX: 11 PAX – Huckleberry, Hannibal, Fossil, Sawdust, Guardian, Soda Pop, Peach, Oil Change, Maui, van Gogh, 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

   Beatdown:

   Since it is Maui’s 31st birthday, we started with 31 of each of the following:
   • M = Merkins
   • A = American Hammers (4-count)
   • U = U-Haul
   • I = Imperial Squat Walkers

   One turn around the circle for Birthday Bash; repeato with more Birthday Bash with a date different than PAX’s own birthdate.

   • Birthday Bash: PAX form a circle. Start with one PAX who gives his birth month and day. Each month corresponds to an assigned exercise; each day corresponds to a number of reps performed. Entire PAX suffers the same routine based on each birthday given and gives 100% until 50% of PAX completes the exercise reps. Once 50% complete, we move to the next member of the circle and repeato.

   o January – Stalking Awareness Month:
    Bonnie Blairs; days = # reps
   o February – American Heart Month:
    sprints – sprint to the cones and back; days 1-9 = 1 rep; days 10-19 = 3 reps; days 20-29 = 5 reps
   o March – National Athletic Training Month:
    Burpees; days = # reps
   o April – National Keep America Beautiful Month:
    Diamond Merkins; days = # reps
   o May – National Guide Dog Month:
    Buddy up for Wheelbarrows; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
   o June – National DJ Month:
    Jump Squats; days = # reps
   o July – National Cell Phone Courtesy Month:
    Hand-Release Merkins; days = # reps
   o August – National Wellness Month:
    Plank Jack Shoulder Taps; days = # reps
   o September – National Honey Month:
    Bear crawl to cones and back; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-30 = 3 reps
   o October – Breast Cancer Awareness Month:
    Merkins; days = # reps
   o November – Academic Writing Month:
    Captain Thors (big boy sit-up to American hammer [4-count] = 1 rep); days = # reps
   o December – National Drunk and Drugged Driving Prevention Month:
    Lieutenant Dans; days = # reps

   • Actual workout:
   o 1 x Motivators (10 to 1)
   o 31 x Merkins
   o 31 x American Hammers (4-Count)
   o 31 x U-Haul’s
   o 31 x Imperial Squat Walkers
   o 28 x Plank Jack Shoulder Taps (2 is 1)
   o 15 x Jump Squats
   o 1 x Sprints – to cones and back = 1
   o 19 x Plank Jack Shoulder Taps (2 is 1)
   o 1 x Sprints – to cones and back = 1
   o 2 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
   o 5 x Jump Squats
   o 21 x Jump Squats
   o 30 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
   o 3 x Burpees
   o 7 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
   o 25 x Diamond Merkins
   o 20 x Lieutenant Dans
   o 6 x Jump Squats
   o 19 x Bonnie Blairs (2 is 1)
   o 2 x Bear Crawl – to cones and back = 1
   o 17 x Hand Release Merkins
   o 1 x Motivators (10 to 1)

   • Totals:
   o 47 x Jump Squats
   o 47 x Plank Jack Shoulder Taps (2 is 1)
   o 39 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
   o 31 x American Hammers (4-Count)
   o 31 x Imperial Squat Walkers
   o 31 x Merkins
   o 31 x U-Haul’s
   o 25 x Diamond Merkins
   o 20 x Lieutenant Dans
   o 19 x Bonnie Blairs (2 is 1)
   o 17 x Hand Release Merkins
   o 3 x Burpees
   o 2 x Bear Crawl – to cones and back = 1
   o 2 x Motivators (10 to 1)
   o 2 x Sprints – to cones and back = 1

   Count-O-Rama and Name-O-Rama.

   Learn about the 6. Soda Pop.

   Announcements.

   COT / Prayers and Intentions.

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