Date: 8/14/2021
Location: The Battlefield (shops at fallen timbers)
Theme: BOOMBOX BEATDOWN

F3
Fitness Fellowship Faith

Mission:
To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.

5 core principles:
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. you, modify as needed
5. It always ends with a Circle of Trust

CoT (Count-o-rama):
8 Pax
Q: Jay Thai guy Solarik

The Thang:
Theme: Boombox Beatdown
Workouts in cadence to songs

The Warm Up:
21’s to jump around
Side straddle hops, count to 5 then silent to 21

The Fun Stuff
Group chose a body part (1-4 below) and we did a workout to a song for that body part.
Upper body
Lower body
Core
Full body

Upper body Exercise: pushups / half burpee
Song: Roxanne, The Police (3:15)
27 (Roxane) push-up
26 (red light) half burpee
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.

Break 10 seconds

Core Exercise: crunches, hold crunch in plank position.
Song: I love the Way You Lie, Eminem and Rhianna
Every time Rhianna sings, hold crunch in plank. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.

Break – 10 seconds

Leg Exercise: Squats
Song: Flower, Moby (3:30).
Bring sally up 30 reps
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.

Break – 10 seconds

Full body Exercise: Burpees and Side straddle hops
Song: Thunderstruck, AC/DC (4:54)
33reps (#of times they say thunderstruck)
Every time you hear ‘thunder’, drop down and do a full burpee. Anytime in between do Side straddle hops.

Break – 10 seconds

Core. The song: ‘circle of life’ The Lion King
Guantanamo’s
Sat in a circle with feet up and ran Guantanamo throughout the entire song… one person runs around the circle pushing everyone’s feet down then the next person goes and so on until the song ends.

Break – 10 seconds

Full body. The Song: ‘Best of You’ by Foo Fighters
Start in plank
Half burpee
Full burpee
Start from a full plank position. Every time we hear “best,” do a half burpees. And every time we hear the word “you,” we do a full burpee.

Indian run

The Cool Down
Tug of war
Split team and did tug of war competition

COR
8

NOR
Q: Jay Thai guy Solarik
@Rick Thielen (Huckleberry)
@Jason “Fat Amy” Nofziger
@Steve 🕺 ‘Footloose’ 🕺Mohr
@Jay Meents
@Rob “Cinnamons” Brace
@Alec “Meatloaf” Falkenberg
@Anton Darby (FNG) “Rocket Man” –> UT Grad and a runner.

Six
Rob “Cinnamons” Brace

COT (circle of trust)

Announcements / words of wisdom / prayer
Golf outing – Alec
Support Isosceles and his wife… running for city council, event for Maumee fair.

Prayers
For Mike high
Meatloaf and Cinnamons… a member at their church Frank who passed out, prayers for health.
Troops / first responders
End of COVID