Loading Map....
Date/Time
Date(s) - 01/25/2023
5:30 am - 6:15 am
Site Q - Guardian
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!
01/25/2023 – BINGO with Bourbon:
Date: 01/25/2023
Time: 5:30 – 6:15 AM
Location: GrantLand – Rotary Park
Q: Bourbon
PAX: 9 Total – Huckleberry, Peach, Guardian, Crawdad, Meatloaf, Geppetto, Hannibal, Phat Thor, 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:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX completed on first try (although one may have messed up behind the Q’s back but recovered before YHC caught it).
Beatdown:
• BINGO:
o Card deck of bingo cards is shuffled
o Each member of the group is provided a bingo card
o A bingo card is flipped and the corresponding exercise is performed OYO
1. Once a PAX finishes they must Plank or Al Gore until the 6 is finished.
o After every 5 cards is flipped, sprint to the cones and back; plank when finished until the 6 arrives
o Exercises:
1. B (1-15) = face value # of BURPEES
2. I (16-30) = face value # of IMPERIAL SQUAT WALKERS (squat followed by imperial walker)
3. N (31-45) = addition of # combo of NIPPLE SCRAPER MERKINS (merkin with chest to the ground)
4. G (46-60) = addition of # combo of GROINERS (Starting from a merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position, repeato)
5. O (61-75) = addition of # combo of OUTLAWS (Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them); complete the total number
o If someone wins BINGO, the Q gets to pick an exercise the PAX do 100 reps of.
1. Congrats to Guardian for winning BINGO. The PAX were rewarded with a round of 100 Side Straddle Hops (4-count) in cadence.
• Actual beatdown exercises in order:
o 21 x Side-Straddle Hops (4-count)
o 11 x Outlaws (2 is 1)
o 7 x Outlaws (2 is 1)
o 3 x Burpees
o 9 x Nipple Scraper Merkins
o 13 x Groiners
o 3 x Sprints to cones and back
o 1 x Burpees
o 20 x Imperial Squat Walkers
o 12 x Nipple Scraper Merkins
o 5 x Groiners
o 21 x Imperial Squat Walkers
o 3 x Sprints to cones and back
o 11 x Groiners
o 10 x Groiners
o 6 x Nipple Scraper Merkins
o 11 x Groiners
o 12 x Burpees
o 2 x Sprints to cones and back
o 4 x Nipple Scraper Merkins
o 2 x Burpees
o 11 x Nipple Scraper Merkins
o 9 x Nipple Scraper Merkins
o 8 x Nipple Scraper Merkins
o 2 x Sprints to cones and back
o 100 x Side-Straddle Hops (4-count)
o 4 x Burpees
o 3 x Burpees
o 9 x Groiners
o 10 x Outlaws (2 is 1)
o 10 x Groiners
o 2 x Sprints to cones and back
o 9 x Nipple Scraper Merkins
o 5 x Nipple Scraper Merkins
o 15 x Burpees
• Totals for BINGO exercises:
o 121 x Side-Straddle Hops (4-count)
o 73 x Nipple Scraper Merkins
o 69 x Groiners
o 41 x Imperial Squat Walkers
o 40 x Burpees
o 28 x Outlaws (2 is 1)
o 12 x Sprints to cones and back
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Geppetto.
• Announcements
• COT / Prayers and Intentions