F3 Black Swamp

  • Defiance
  • Maumee
  • Perrysburg
  • Around The Swamp
  • Monthly Stats
  • PAX Resources

The Fortress (Grace Church)

Loading Map....
The Fortress
601 E Boundary St - Perrysburg
Events
41.55882 -83.612476

Date/Time
Date(s) - 06/19/2021
6:30 am - 7:30 am

Site Q - Doubtfire

Location
The Fortress

Categories

  • Fitness


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.

The Fortress

1 Comment
« Leadership Ruck – Fitness of the Body, Mind, and Soul
The Smokehouse in Grand Rapids »

One thought on “The Fortress (Grace Church)”

  1. Bourbon says:
    June 19, 2021 at 9:28 am

    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

    Reply

Leave a comment Cancel reply

Your email address will not be published. Required fields are marked *

The maximum upload file size: 50 MB. You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other. Links to YouTube, Facebook, Twitter and other services inserted in the comment text will be automatically embedded. Drop file here

Recent Tweets

Tweets by F3BlackSwamp

CyberChimps WordPress Themes

© F3 Black Swamp