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Date/Time
Date(s) - 11/11/2023
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) breakfast/coffee. Great opportunity to get to know members of F3 Black Swamp and refuel from the workout.
11/11/2023 – Red Ryder WOD – Veteran’s Day:
Date: 11/11/2023
Time: 6:30 – 7:30 AM
Location: The Fortress – Grace Church, Perrysburg, OH
PAX: 24 PAX:
Bourbon (Q)
Hannibal
Lonzo
Raven
Captain Stubing
Irish Hoss
Jennay
Phat Thor
Coconut
Doubtfire
Drip
Nitrous
Guardian
Deliverance
Charmin
Weber
Chubbs
Fossil
Flo
Geppetto
Callahan
Meatloaf
Spike
Photon
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Credo: “Leave no man behind, but leave no man where you find him.”
Disclaimer
Beatdown:
• This beatdown is on Veteran’s Day and is dedicated to one of our fallen brothers and veterans, Gaven “Red Ryder” Smith. Veteran’s Day is on November 11th and has occurred every year since 1919. It was originally called Armistice Day and is the anniversary of the armistice (or truce) that ended WWI on this day in 1918. Veteran’s Day honors everyone who has served in the military, whether or not they served in wartime or died in battle. Memorial Day honors military personnel who died in service of their country. Thank you to all of our military members for the many sacrifices you have made and continue to make to protect our freedoms and our country.
• 22’s. Just like 21’s, but end at 22. 5 Burpee penalty if we don’t end in sync.
o We failed the first attempt and nailed the second.
• Red Ryder WOD for 22 minutes with “Start Over” by Flame on repeat. Bourbon asked the PAX to really listen to the words and let them sink in as they are putting in the work.
o 22 reps of each:
Merkins
Squats
Big Boy Sit Ups
Burpees
Plank Jacks (2 is 1)
Lt. Dans
LBC’s
Absolutions
Sprint to cone and back (220 meters each round trip)
Repeato
• At the end of 22 minutes, Bourbon gathered the PAX and spoke about Red Ryder and mental health
• Finish the rest of the beatdown repeating Red Ryder WOD without music reflecting on our veterans, our own mental health, and the struggles we deal with. Stress you are not alone. Pickup each other, push each other to the finish.
Count-O-Rama and Name-O-Rama.
Learn about the 6. Jennay.
Announcements.
COT / Prayers and Intentions.