06/19/2021 – Bourbon’s 100th Q:

Date: 06/19/2021
Time: 6:30 – 7:30 AM
Location: The Fortress – Woodlands Park/Grace Church

Q: Bourbon

PAX: 19 Total – Space Cowboy, Charmin, Sherpa, Fossil, Raven, Coconut, Lego, Hannibal, Casper, Dutch, Nitrous, Mantis, Enron, Peach, Solo, Round Up, Strudel, Red Ryder, and Bourbon (Q).

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)

Disclaimer Statement

The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX missed it twice in a row. We moved on to get to the work.

• The Work:
o 10 cones lined up in a row.
o PAX line up next to each other at the start line.
o Q announces an exercise.
o PAX sprint to first cone, do 10 reps of exercise, sprint to second cone, 10 reps, repeato until 10 cones are finished and 100 reps of same exercise are completed.
o PAX then sprint back to start line.
o PAX then choose to join the six or side straddle hop in place until all PAX are back at start line.
o Repeato for all exercises (goal is 10 exercises, 100 reps each)

• The Exercises:
o Merkins
o Jump Squats
o Burpees
o Bonnie Blairs
o Air Squats
o Lt. Dan’s
o Big Boy Sit Ups
o American Hammers (4-count)
o Captain Thor’s
o Plank Jack Shoulder Taps (2 is 1)

• Finish with Bourbon’s favorite exercise – 100 side straddle hops in cadence
The Ending:

• Count-O-Rama and Name-O-Rama

• Learn about the 6: Coconut.

• Announcements

• COT / Prayers and Intentions