Grantland (Rotary Park)

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1. Backblast: September 27th, 2023

   AO: Grantland – Rotary Park – Perrysburg, OH

   PAX:
   (V)Q – Photon
   Coconut
   Phat Thor
   Mile High
   Chubbs
   Echo
   Re-Load
   Irish Hoss
   Bourbon
   Tarnished
   Hannibal
   Geppetto
   Lonzo
   Guardian
   Madden (Guardian 2.0)
   Lego
   Flo

   Workout: Photon VQ – The Big Bang: An Ode to My First Time

   FNG’s: N/A

   Mission and Principles:
   F3: Fitness, Fellowship, Faith
   Mission: 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 is always:
   1. Free of charge
   2. Open to all men
   3. Held outdoors, rain or shine, heat or cold
   4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
   5. Ends with a Circle of Trust
   Credo: Leave no man behind but leave no man where you find him

   The “Thang”:

   Warm-up: Quarter Pounder – “Whopper”:
   1. Run forward 25 yards, perform 25 merkins (in cadence). Run backwards 25 yards.
   2. Run forward 50 yards, perform 50 squats (in cadence). Run backwards 50 yards.
   3. Run forward 75 yards, perform 75 mountain climbers (on own, 1 is 1 for time). Run backwards 75 yards. (Typically 2 is 1)
   4. Run forward 100 yards, perform 100 SSH (on own, 1 is 1). Run forward 100 yards. (Typically run backwards 100 yards at end)

   Big Bang:
   PAX form small circle with a headlamp in the center. Q calls out a number and exercise. For example, “10 burpees,” means PAX run directly away from center of circle 10 yards/paces and do 10 burpees, then run back to the center and Al Gore for the 6. Each PAX must find their own route away from the center of circle. Obstacles–ditches, trees, pits–are encouraged, but next round can’t start until all PAX accounted for. Generally performed in increasing counts (10 paces/reps, 20 paces/reps, 30 paces/reps, 40 paces/reps, 50 paces/reps) representing the ever-expanding universe.

   The exercises:

   1. Failure to Launch – “Alright, Alright, Alright” (0 yards, 5 reps)
   2. Welsh Dragons – “Irish Hoss” (10 yards, 3 reps)
   3. Blockees – “Lego” (15 yards, 15 reps)
   4. Boxcutters – “Big Box” (20 yards, 20 reps)
   5. Scorpion Dry Docks – “Venom” (25 yards, 25 reps, 1 is 1 for time)
   6. Australian Snow Angels – “Guardian” (30 yards, 30 reps)
   7. SNLs (Squat, No Surrender, Lunge (2 is 1)) – “Callahan” (35 yards, 20 reps) (Planned on 35 reps, but adjusted mid set due to intensity and time)
   8. Captain Morgans – “Bourbon” (40 yards, 40 reps)
   9. Iron Crosses – “Tarnished” (45 yards, 45 reps, 1 is 1 for time)

   The big bang was intentionally chosen because it represents the initial beginning of photons across the universe, as well as the ever-expanding nature (infinite potential) of us PAX as men, husbands, fathers, and leaders in our own homes and communities.

   Wave of Merkins – “Coconut”:
   Pax circle up and get into plank position. 1st person does one merkin, then the next person to the left does a merkin, should look like a wave flowing around the circle, until you get back to the first person who then performs 2 merkins. Repeated for 3 waves. PAX remained in plank position the entire time.

   Pinocchio – “Geppetto”:
   Pax circle up on their 6 with heads facing toward the circle, shoulder to shoulder. Q passes out two 40lbs sandbags on opposite sides of circle and instruct the Pax to start passing the bags. Pax react gleefully saying, “Is that it?” Q states that each of the 12 exercises of the BD corresponded to the F3 name of each of the 12 PAX present during the Q’s first post. Q calls out an exercise and waits for the present PAX to correctly identify the associated F3 name before moving on to the next exercise name. Bag pass continues until all 12 original PAX are correctly called out. In this instance, Big Box, and Tarnished were the most difficult to identify. Pax call Q a liar, just like Pinocchio.
   (Typically Q institutes a Low Slow Flutter AMRAP, then Freddy Mercury during bag pass, but it was replaced with the F3 name association exercise).

   Ended with:
   Count-O-Rama: 17
   Name-O-Rama
   The Six: Re-Load
   Ball of Man

   Spreadsheets from the Gloom: Low 60s with a little breeze that made that flag look beautiful. Grass was dryer than expected, much to Phat Thor’s dismay. Photon’s 90s alternative rock playlist: no Swift. Lots of new exercises due to the nature of the BD. Black cross is a nice stretch. SNLs are brutal and rep counts should be kept down. Quarter Pounder w/ Cheese with intended rep count will be a real crowd pleaser in the future.

   Thanks for all who posted. It was a pleasure to lead.

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