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Date/Time
Date(s) - 08/09/2023
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!
Backblast – August 9, 2023
AO: Grantland – Rotary Park, Perrysburg, OH
PAX:
Geppetto (Q)
Casper
Huckleberry
Guardian
Madden
Soda Pop
Irish Hoss
Alright, Alright, Alright,
Fat Thor
Meatloaf
Coconut
Crawdad
Peach
Hannigan
Tarnished
Workout: Don’t Move!
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Warm up in cadence: Arm Circles (OYO), 10xDaisy Pickers (IC), 10xChainbreakers (IC), 5xBurpees (IC)
Mosey to the end of Grantland parking lot and back.
The Thang:
Isometric hold exercises. YHC called an exercise, PAX held for 30 seconds, five second rest, hold for another 30 seconds. YHC called the next exercise, etc.
List of isometric holds: Wall Sit, Plank, Calf Raise, Side Plank – L and R, Al Gore, Glute Bridge, Static Lunge – L and R, Low Plank, Bulgarian Split Squat – L and R, Reverse Plank, Hollow Man, Superman
Time was called. Gather at the flag for:
Count o Rama – 15
Name o Rama
The Six – Guardian. Been in F3 for about a year. Keep coming back for the push and motivation. Has seen positive changes in him but has more acceleration to do. Likes bringing his 2.0 Madden so that he can be around HIM. Got his name because at his 1st workout he talked about being recently married and starting a blended family and that he likes the Cleveland Baseball Club.
Announcements: August 20th 3rd F opportunity at Mosaic. September 9th Convergence at Battlefield.
BOM w/prayer: Prayers for everyone going back to school. Prayers for caring as parents.
Spreadsheets from the Gloom: Great turnout at Grantland. Tried something a little different with the isometric exercises. Hope the PAX got something out of it. It was an honor to lead.
Isometric themed playlist:
Tenth Avenue Freeze Out – Bruce Springsteen
Freeze Frame – J Geils Band
Hold On – Wilson Phillips
Stay (Wasting Time) – Dave Matthews Band
Break My Stride – Matthew Wilder
Hold It Now, Hit It – Beastie Boys
Dare You To Move – Switchfoot