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Date/Time
Date(s) - 07/03/2021
6:30 am - 7:30 am
Site Q - Doubtfire
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.
Backblast – July 3, 2021
AO: The Fortress – Grace Church/Woodland Park – Perrysburg, OH
QIC: Geppetto
PAX: Isosceles, Huckleberry, Jennay, Chanel, Solo, Callahan, Lego, Doubtfire, Fossil, Nitrous, Hannibal, Roundup, Strudel, Venom, Geppetto, Enron, Peach, Eli “Oil Change” Reichenbach (FNG), Jim “Patron” Deering (FNG)
Workout: “We Hold These Truths…”
Two FNG’s this morning so I took extra time with them explaining F3, what it stands for and our Principles. Thinking about it now, I did not state the Mission of F3. Big error on my part. No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Missed the Mission Statement!
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The Thang:
Today’s workout is a celebration of America! America themed playlist, lots of American Hammers and Merkins
Warm up
(13) Side Straddle Hops – For the 13 original colonies
(17) Chain Breakers
(76) Plank Merkin Circle
17 and 76 for the year America was founded
The Thang:
American Woman – Do a Burpee every time they sing “American Woman”, squats the rest of the song.
Captain Thors
1:4 ratio 1 LBC, 4 American Hammers (2 is 1). Increase to 2:8, 3:12, 4:16, 5:20 to 10:40. Exercise until Q calls time.
Elevens
Start with (1) 4×4 – Burpee down to four merkins, four plank jacks, stand up = 1
Start with (10) Shoulder Taps
2-9, 3-8, 4-7, etc until 10-1
Exercise until Q calls time
Magnificent Seven Merkins (Yul Brenner) – (10) each OYO – Hold Al Gore when complete
Carolina Dry Docks, Wide, Regular, Ranger, Diamond, Crucible, Chuck Norris
Finish with Blackjack
1 – Merkin, run across field 20 – American Hammers, run back, 2 Merkins and 19 American Hammers 3-18, 4-17, etc until Q calls time.
Count o Rama – 19 with 2 FNG’s
Name o Rama
The Six – Doubtfire – Eh’d by Heisenberg. Worked out before F3 but the accountability wasn’t there. Now, he knows when that alarm goes off there are going to be men anticipating that he will be at the workout. Loves the support and caring he gets from the group.
Announcements: Tentative ribbon cutting for the Inclusive Playground is set for July 17th.
BOM: Q read the following:
“The unanimous Declaration of the thirteen united States of America, When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.
We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.–That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, –That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness.”
BOM w/prayer:Prayers for Doubtfire’s wife Jodi. Prayers for Strudel’s niece. Prayers for everyone’s safety this holiday weekend. Prayers for those that defend our freedom.
Spreadsheets from the Gloom: Honor to lead this morning. Iso kicked it off with a great leadership ruck. Great to see 19 PAX out on a holiday weekend. Way to get that DRP!
Playlist: American Woman – The Guess Who, We’re An American Band – Grand Funk Railroad, American Girl – Tom Petty, Party in the USA – Miley Cyrus, Living in American – James Brown, Real American – Rick Derringer, Born In The USA – Bruce Springsteen, Ventura Highway – America, R.O.C.K. in the USA – John Mellencamp. Not Played: America – Neil Diamond, Rockin’ in the Free World – Neil Young