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Date/Time
Date(s) - 09/19/2020 - 09/20/2020
6:30 am - 7:30 am
Site Q - Jennay
Location
Grace Church
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.
F3 BEATDOWN
Q: Rick “Huckleberry” Thielen
9/19/20 @ 6:30 a.m.
The Fortress (Grace United Methodist Church Parking Lot)
PAX:
Thai Guy
Venum
Wipers
Doubtfire
Spaulding
Mulan
Two Buck Chuck
Heisenberg
Fossil
Crank
Stark
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
MISSION:
To plant, grow and serve small workout groups for the men for the invigoration of male community leadership.
PRINCIPALS:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
CIRCLE UP AND COUNT OFF: (1-12)
FNG (Friendly New Guy): None
THE THANG:
Burpee Jumps to Cone: 30’
Broad Jump then a Burpee
Lunges to next Cone: 30’
10 Merkins
Push Ups.
4: 20 V-Up Roll Up (4 Count = 1)
Start laying flat on back with arms extended above head. Do a full sit up and touch your toes. As you are returning, when mid back hits the ground, raise the legs to 45 degrees and hold legs and crunch up and touch your toes. 4 count = 1.
5. 30 LBC’s
Crunches while on your six.
6. 40 Squats
Standing position, arms crossed chest, back straight then bend at knees down as deep as you can into a sitting position and return to standing position.
8. Burpee Jumps to next Cone: 30’
9. Lunges to next Cone: 30’
10. 10 Up Downs
High Knee for each knee then you drop so your chest hits the dirt and bounce back up to standing position.
11: 20 Imperial Walker (2 is 1)
Standing with hands on head as if you are doing a sit up. Lift your knee to the opposite arm”s elbow. Repeat with other knee and opposite arm’s elbow.
12. 30 American Hammers (2 is 1)
While on your six in partial sit up position with heels just off the ground, twist at the waist so that both hands held together almost touch the ground beside your waist, alternating in cadence from side to side.
13. 40 Big Boy Sit-ups
While on your on your back with knees in partial sit up position and your hands behind your head, raise up to touch your chin to your knees and then back down.
14. Burpee Jumps to next Cone: 30’
15. Lunges to next Cone: 30’
16. 10 Diamond Merkins
17. 20 Lt. Dans
18. 30 Bicycle Kicks (2 is 1)
19. 40 Hello Dollies
20. 1 Suicide Run (each Cone and Back)
21. Sprint full length back to starting line (180’)
22. Repeato…
Final 10 minutes:
Circle up and in Cadence: Individual PAX selection 15 reps each.
CIRCLE OF TRUST:
Count Off
NOR
Six was Mulan
Ask for Announcements
Prayer Intentions: Bongo, Raven, Teachers/Students/Schools, Thai Guy and Vee, General Intentions
Prayer
Concluded at 7:30 a.m.