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Date/Time
Date(s) - 04/29/2023
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.
Backblast – April 29, 2023
AO: The Fortress – Grace Church/Woodland Park – Perrysburg, OH
QIC: Geppetto
PAX: Casper, Geppetto, Tarnished, Raven, Coconut, Isosceles, Deliverance, Huckleberry, Van Gogh, Phat Thor, Minne from downrange Columbus, Hannibal, Spaulding, Peach, Callahan
Workout: Yacht Rock Vol. II
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 – In Cadence
(20) SSH
(15) Chainbreakers
(10) Windmills
The Thang:
Segment #1: Elevens with Merkins and Squats
Segment #2: Partner BLIMPS
Segment #3: 45 sec AMRAP, 15 sec rest: Lt. Dan’s, Prisoner Squats, Bonnie Blairs, Superman’s, Travolta’s, Peter Parker’s, Air Presses, Calf Raises,
Segment #4: Same as above but all core exercises. BBSU, Freddie Mercury’s, LBC’s, Starfish situps, Flutter Kicks, Outlaws, Box Cutters, Hello Dolly’s
Count-O-Rama – Fifteen!!!
Name-O-Rama
Sharing of the six – Callahan
Callahan was EH’d by Jennay. Got his F3 name because his hospital name is Tommy. Just got back into town from adopting their 2nd daughter. Happy to be back out in the gloom.
Announcements: GTE, rock spreading at Fortress May 13th, Black Ops working in Bowling Green (City Park), next Saturday
Ball of Man – Prayers for Callahan and his adopted daughter, for Armstrong’s son Luke, for Lego and his shorties.
Spreadsheets from the Gloom: Awesome to see 15 at The Fortress! It was and always is an honor to lead. Check out yachtornot.com.
Yacht Rock Vol. II
Baby Come Back-Player
Moonlight Feels Right-Starbuck
All Right-Christopher Cross
Steal Away-Robbie Dupree
Peg-Steely Dan
Love Will Find a Way-Pablo Cruise
What a Fool Believes-Doobie Brothers (not played)
I Keep Forgettin’-Michael McDonald
This Is It-Kenny Loggins
Rosanna-Toto (not played)
Human Nature-Michael Jackson
Kiss On My List-Daryll Hall and John Oates
Break My Stride-Matthew Wilder