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Date/Time
Date(s) - 01/21/2023
6:30 am - 7:30 am
Site Q - Spaulding
Location
The Fortress
Categories
Boot camp style workout. At Woodland Park. Two large Playgrounds, Frisbee Golf Course, 1 Mile Dirt Track, HUGE Field. Plenty of space here to craft a diabolical smokefest for even the strongest PAX.
Park at Grace Church off of East Boundary Drive.
SATURDAYS always followed up with 2nd F (fellowship) at Lamplight Cafe and Bakery located at 121 W. Indiana ave. Great opportunity to get to know members of F3 Black Swamp and refuel from the workout.
Workout: Duo’s beatdown
Date: 1/21/23
Location: The Fortress – Grace Church – Perrysburg, OH
QIC: Geppetto
PAX: Raven, Geppetto, Deliverance, Callahan, Peach, Spaulding, Coconut
No FNG’s so right into Mission and Principles.
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
Warm Up
Side Straddle Hops – 20
Potato Pickers – 10
Chain Breakers – 10
Walk Like an Egyptian – Indian Run but with lunges. All PAX hold a lunge, last PAX sprints to front. Repeato 4x’s.
The “Thang”:
Millennial Goal is a total count of 2000 as a duo. The full pax does 100 reps each of a called exercise, then runs a lap back to a point where they gather again for the next called exercise. There will be 10 (8) cycles, which get you to your number. Teamwork matters. The first nine cycles end when the FIRST person gets to 100, which keeps the pax together. The last cycle, which is always burpees, is done together and usually with someone Q-ing or rotating the Q through the 100 burpees. Exercises: 1) SSH; 2) Lunges; 3) Squats; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Air Presses; 8) BBSU; 9) Imperial Walkers; 10) Burpees (We did not get to #9 or #10)
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and Prayers. Raven was the six. Got his name because he is a Steelers fan. Comes back out for the brotherhood. Been in F3 five years and its still special to him like the day he started.
As always it was an honor to lead.
Moleskin/Spreadsheets from the Gloom
Some interesting song/exercise combos organically came about. Proud Mary during air presses so pax danced around ala Tina Turner. And BBSU’s during Hey Ya! Sometimes things just fall into place.
Duo’s Playlist:
The Black Keys – Wild Child
Steely Dan – Peg
Daft Punk – One More Time (Short Radio Edit)
Outkast – Hey Ya!
White Stripes – Seven Nation Army
Erik B and Rakim – Don’t Sweat the Technique
Simon & Garfunkel – Cecilia
Ike & Tina Turner – Proud Mary
Daryl Hall & John Oates – You Make My Dreams (Come True)
Dave Matthews & Tim Reynolds – Ants Marching
Tears for Fears – Shout
Twenty One Pilots – Saturday
Hall and Oates – Various other auditory gems