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Date/Time
Date(s) - 08/22/2020
6:30 am - 7:30 am
Site Q - Mercy
Location
The Shops At Fallen Timbers
Categories
Boot camp style workout at the Shops at Fallen Timbers. Group will meet next to the movie theater. Easy access to the Wabash Cannonball Trail for some running or rucking. Also, plenty of blacktop to make use of, not to mention a little green space across from the theater.
Backblast for 8/15/2020 at the battlefield
Brought to you by Coconut
Welcome to F3, who’se mission is to plant, grow, and serve small workout groups for men, to invigorate male community leadership. That’s done through 5 core principles of all F3 workouts.
Always Open to all Men
Always Free
Always held outdoors
Led in a rotating fashion by members who are not professionals
And ends in a circle of trust.
PAX in attendance: Wipers, Charlotte, Vila, Mercy, Lonzo, Footloose, Wall-E, Coconut (Q), Chopstick (Coconut-2.0). Simmons was present but rucked as alternate workout.
The Thang.
Setup:
Placed pieces of the shovel flag in 3 ‘Treasure’ locations. Laid out three choose your own adventure courses, each leading to one of the pieces.
Warmups
SSH, Alligator Merkin, Mountain Climbers
Counted off the PAX by threes and assigned one team to each course.
Course 1–Woods of Woe
>>Duck Walk 2 blocks to first decision point.
>>Choice of spider crawl or run. Spider Crawl results in pitfall with penalty BBSU and go back to the beginning (repeat duck walk) Run passes to next stage
>>Lunge walk from run end to next waypoint (pick up the 6 by reverse lunge walk)
>>Broad jump across clearing
>>Choice of Windmills or Imperial walkers. Windmills results in pitfall–go back to do the imperial walkers with penalty jump squats. Imperial walkers moves on
>>Success: Claim the wand of Wisdom (flagpole) and complete course with ~0.5 mi indian run back to base.
Course 2–Mountain of Madness
>>Bear crawl an obscene distance to first decision point.
>>Choice of more bear crawl or crawl bear. Crawl bear leads to pitfall with penalty air presses and have to restart. Bear crawl becomes ladder of bear crawl with hand-release merkins across parking spaces. Crawl bear and repeat ladder to pick-up 6.
>>Bear Crawl/HRM ladder becomes dragon walk/swimmer ladder for another 17 parking spaces.
>>Group mosey to next waypoint for choice
>>Choice of sprint towards yeti or parking space suicide away. Sprint leads to pitfall with penalty freddy mercury’s and go back and do the suicide. Suicide leads to next waypoint.
>>backpedal across parkinglot past yeti.
>>Team count Mountain Climbers (200)
>>Team mosey to recover the Sword of strength (shovel) and march back to base
Course 3–Swamp of Sufferin’ Succotash!
>>Alligator Merkin an awful amount to first choice point
>>Choose broad jump burpees, or continue alligator merkin. Burpees lead to pitfall with penalty decline merkins and restart. Continued alligator merkin leads to next waypoint.
>>Ape Hop across field.
>>Monkey humper until all team members have completed 50
>>Sprint to next waypoint
>>Low Lunge Walk to next waypoint
>>Choice of Dirty Hookups or Box Jumps. Dirty hookups lead to pitfall with penalty gas pumps (200 as a team). Box Jumps (3×10) lead to next choice point.
>>Choice of area to investigate: a leads to pitfall with 10 rounds of short stairs and go back to choice point. b leads to treasure find. Claim the Banner of Brilliance (flag) and Indian run ~1/4 mi. back to base.
All teams contribute their treasures to reassemble the shovel flag.
Still a little time left, so we did COP with additional Gas Pumps, Imperial Walkers, HRMs.
COR, NOR, 6 was Lonzo who has been seriously bringing it with the thursday thou.
Workout: I Got A Fever!
Date: 8/22/20
Location: The Battlefield – Shops at Fallen Timbers – Maumee. OH
QIC: Geppetto
PAX: 13 – Bourbon, Dutch, Geppetto, Woodstock, WALL-E, Mercy, Isosceles, Simmons, Raven, Bongo, Coconut, Hacksaw, Lavar
F3 – Fitness, Fellowship, Faith
Mission –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. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The Thang: Exercises that begin with the letters DAILY RED PILL:
D.aft Punk – 12 count lunges. Left leg forward, back to center. Left leg to the side, back to center. Left leg back, back to center. Right leg back, back to center. Right leg to the side, back to center. Right leg forward, back to center. Around the world. Get it? 10 reps OYO
A.be Vigoda – Slow arm circles
I.ndian Bear Crawl Line up head to toe in plank, guy at the end bear crawls to the front, then the next guy etc. While waiting PAX are doing Merkins. One time through the PAX.
L.t. Danger Lt. Dan’s with a Merkin. The sequence goes lunge-lunge-squat-merkin. 10 reps OYO
Y.ul Brynner-(seven different Merkins) Carolina DD, Wide Arm Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Chuck Norris Merkin 10 each OYO
R.E.D. Barchetta
100 yds. – 100 SSH – 100 yds. Plank for six
75 yds. – 75 Mt Climbers – 75 yds. – Plank for six
50 yds – 50 LBC’s – 50 yds – Plank for six
25 yds – 25 Merkins – 25 yds – Plank for six
10 yds – 10 Burpees – 10 yds – Plank for six
P.eople’s Air Presses Sit against a wall and do air presses. Three sets of 10 in cadence
I.ndian Crab Walk While lined up on your six, the guy in the back crabwalks to the front, then next guy, etc. Guys on 6 are doing LBCs while waiting. One time through all the pax.
L.a La Leggy – squats, calf raises, squat jumps, and calf raises (10, 4 count each in cadence)
L.eg Wreckers Separate groups 25 yards apart. Group 1 does Lt. Dan’s until they reach Group 2. Group 2 holds Al Gore. Upon arrival, Group 1 holds Al Gore while Group 2 Lt. Dan’s back. Three cycles. The song “Stayin’ Alive” was playing so we finished up with John Travolta’s (10 reps each side OYO).
Called time and circled back at the flag for:
Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and Prayer. Count o Rama – 13. The Six – Hacksaw. EH’d by Bluto, named by Froman. Loves this group because of seeing men grow and lead their families, communities, at work, etc.
Announcements: QSchool Sept 12th, Sex traficking run sign up, FloRuck Oct 24th
Prayers for families, students, teachers, etc going back to school. Prayers for my wife as her father passed away.
Moleskin/Spreadsheet from the Gloom:
Beautiful morning for a workout
Blessed to be a part of this group
Shared that my wife and her father were estranged and his passing has brought many emotions to the surface. Anger, sadness, regret, etc. Tomorrow is not guaranteed. Reach out to friends and family who you may not have talked to in a while. You never know when they will be gone.