Loading Map....
Date/Time
Date(s) - 12/12/2020
6:30 am - 7:30 am
Site Q - Jennay
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.
12/12/2020 – Rollin’ with tha Homies Beatdown:
Date: 12/12/2020
Time: 6:30 – 7:30 AM
Location: The Fortress – Woodlands Park/Grace Church
Q: Bourbon
PAX: 19 total: Bambi, Spaulding, Huffy, Fossil, Biggie, Doubtfire, Copper Top, Two Buck Chuck, Heisenberg, Jennay, Dutch, Geppetto, Chanel, Flo, Yeti, Callahan, Casper, Stark, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow and serve men’s small workout groups, in order to invigorate 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)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX failed the first time and were penalized with 5 burpees.
o Second attempt was a success.
Beatdown: Rolled dice by each man around the circle and ended with the ab/core workout.
• Rolling dice:
o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
o Once you complete the exercise, you plank in place until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
Exercise 1: Merkins
Exercise 2: Side Straddle Hops (4 count, in cadence)
Exercise 3: Sprints (from one set of cones to other and back)
Exercise 4: Lt. Dans
Exercise 5: Burpees
Exercise 6: Absolutions
• Core workout (completed after each complete circle of PAX or halfway through the beatdown depending on number of PAX):
o 60 LBC (little baby crunches)
o 50 American hammers
o 40 scissor kicks
o 30 rope climbs
o 20 leg levers
o 90 second plank
• Actual Workout based on PAX rolls of dice:
o 21 x Side Straddle Hops (4 count, in cadence)
o 5 x Burpees
o 21 x Side Straddle Hops (4 count, in cadence)
o 60 x Lt. Dans
o 10 x Absolutions
o 50 x Absolutions
o 3 x Sprints
o 50 x Merkins
o 60 x LBCs
o 50 x American Hammers (2 is 1)
o 40 x Flutter Kicks (2 is 1)
o 30 x Rope Climbs (2 is 1)
o 20 x Leg Levers
o 1 x 90-Second Plank
o 50 x Lt. Dans
o 60 x Merkins
o 20 x Side Straddle Hops (4 count, in cadence)
o 60 x Lt. Dans
• Totals:
o 170 x Lt. Dans
o 110 x Absolutions
o 110 x Merkins
o 62 x Side Straddle Hops (4 count, in cadence)
o 60 x LBCs
o 40 x Flutter Kicks (2 is 1)
o 30 x Rope Climbs (2 is 1)
o 20 x Leg Levers
o 5 x Burpees
o 3 x Sprints
o 1 x 90-Second Plank
Count-O-Rama and Name-O-Rama.
Learn about the 6: Doubtfire.
Announcements.
COT / Prayers and Intentions.