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Date/Time
Date(s) - 09/02/2022
5:30 am - 6:15 am
Site Q - Fat Amy
Location
Rabbit Hole
Categories
Come on out to our newest location added November 12, 2021 in beautiful Whitehouse, Ohio. This beatdown is the first Friday beatdown in the Black Swamp region.
Opening day crew in the Gloom:
09/02/2022 – Five Year F3 Anniversary:
Date: 09/02/2022
Time: 5:30 – 6:15 AM
Location: The Rabbit Hole – Whitehouse Library
Q: Bourbon
PAX: 27 PAX – Cobra Commander, Apollo, Barney, Rudy, Landslide, Viper, Cinnamons, Mercy, Gulliver, Alcatraz, Re-Load, Manchester, Floppy Disc, Agassi, Oscar, Doubtfire, Major Tom, Lyman, Boz, Stark, Vespa, Waldo, Phat Amy, Thai Guy, Huckleberry, GMO, 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:
• PAX start at the base of the hill.
• They complete 5 reps of each exercise listed below.
• Sprint to the top of the hill and back down.
• Then 10 reps, followed by 2 sprints up and down the hill.
• Keep increasing by 5 reps and 1 sprint until time expires.
• 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
Count-O-Rama and Name-O-Rama
Learn about the 6: Cinnamons.
Announcements.
COT / Prayers and Intentions.