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Date/Time
Date(s) - 09/02/2023
6:30 am - 7:30 am
Site Q - Footloose
Location
The Battlefield
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.
Date: 9/2/2023
Time: 6:30am – 7:30am
Location: The Battlefield (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
4. It’s 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):
• 19 PAX
• Q: Jay “Thai Guy” Solarik
The Thang:
• Theme: Boombox Beatdown
• Workouts in cadence to songs
The Warm Up:
Motivators to jump around.
• Side straddle hops broken down from 10 to 1.
The Fun Stuff
• Group chose a body part (1-4 below) and we did a workout to a song for that body part.
1. Upper body
2. Lower body
3. Core
4. 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
• 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
• 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. 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.
The Cool Down
Tug of war
• Split into 3 teams and did tug of war competitions, the winning team picked an exercise for the team sitting out
Bday reps
• 65 Merkins for Huck’s b-day going around the circle
• 29 Monkey Humpers for Meatloaf’s b-day
COR
• 19 PAX
NOR
1. Q: @Jay “Thai Guy” Solarik
2. @Rick “Huckleberry” Thielen
3. @Jim “Part On” Gregory
4. @Alec “Meatloaf” Falkenberg
5. @Doug “Waldo” Francis
6. @Carl “Crawdad” Miester
7. @Josh “Lavar” Schuyler
8. @Mike “Manchester” Diettrich
9. @Paul “Gulliver” Wiederhold
10. @Steve “Footloose” Mohr
11. @Dave “Lyman” Ramsey
12. @jon ”Runt” Bower
13. @Thomas “Mercy” Morrissey
14. @Randy “Echo” Pelc
15. @Jamie “Re-Load” Keil
16. @Jake “Viper” Laginess
17. @”Snake Bike” Laginess
18. @Michael “Doubtfire” Dushane
19. @Rob “Cinnamons” Brace
Six
• Echo – ~5months in, going strong, participating in a lot of the challenges and started IPC 0 before this workout. Great PAX / drive!
COT (circle of trust)
Announcements:
• Convergence at Battlefield next week
• IPC starting
• Breakfast after beatdown at Briarfield Café
Prayers for:
• Jimmy Hart / his wrestler who passed away too early
• Troops / first responders
• Anyone who needs a prayer