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Date/Time
Date(s) - 01/20/2024
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.
Date: 01/20/2024
Time: 6:30 – 7:30 AM
Location: The Fortress – Grace Church Perrysburg
Penguin Appreciation Day
Q: Tarnished
Pax: 8 Total
Phat Thor
Meatloaf
Van Wilder
Flo
Deliverance
Spaulding
Guardian
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Disclaimer
Warmup: SSH, Air Circles
Thang:
7 of Diamonds Routine(s). Two diamonds exercise blocks – an outer diamond consisting of body weight exercises at the bases and running, an inner diamond consisting of block exercises at the bases and rifle carry the blocks. Pax picked which diamond to do each round and progressed up and down the board. Couple of audibles as we went.
7 Reps – Burpees, Manmakers
14 Reps – Flutter Kicks (4×1), Flutter Kicks w/Block Hold (4×1)
21 Reps – Merkins, Derkins
28 Reps – Squats, Goblet Squats
21 Reps – Air Presses (2×1), Overhead Press
14 Reps – Freddie Mercury, Curls
7 Reps – Mike Tyson, Squat Thruster
Thank you Pax for getting after it and T-claps to Meatloaf for the audible to honor the penguin.
COT
Count-O-Rama
Name-O-Rama
6: Spaulding
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