Image Image Image Image Image Image Image Image Image Image

F3 Black Swamp | June 20, 2024

Scroll to top


One Comment

Convergence @ Grantland (Rotary Park)

Loading Map....

Date(s) - 07/31/2021
6:30 am - 7:30 am

Site Q - Doubtfire



Special Event! Convergence to mark the ribbon cutting of the inclusive playground at Rotary Park!

The Fortress


  1. Huckleberry

    Co-Qs: Rick “Huckleberry” Thielen and Jay “Thai Guy” Solarik
    7/31/21 6:30 a.m.
    Rotary Community Park- Grantland
    Beatdown Playground Convergence

    Welcome to F3:
    FNGs ?
    The Mission of F3:
    To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
    Free of Charge.
    Open to all Men.
    Held Outdoors, rain or shine, heat or cold.
    Led by Men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
    We end with a Circle of Trust.
    Count Off…

    WARM UP…Thai Guy
    ​(In Cadence)
    10 Motivators

    THE THANG…Thai Guy
    -Count off by 3 to create three groups.
    -Each group will spend 15 minutes at each “Playground Activity” (45 minutes)
    -Q’s will stay at each playground and PAX will mosey to the next playground every 15 minutes. “Playgrounds”:
    1. Dodge Ball Beatdown in the Tennis Court: Isosceles
    2. Beatdown Checkers near Shelter House: Huckleberry
    3. Boom Box Beatdown right of Checkers: Thai Guy
    NOTE: A horn will sound when it is time to move to next activity.

    1. Dodge Ball Beatdown: 15 Minutes of Play: Isosceles
    Count off by 2 to create two teams (teams are to remain the same for the next two activities).
    One team on each side of the tennis court/net.
    Dodge Balls are evenly lined up along the net, half on each side of the net.
    All members of each team are lined up along the fence line at the back of each court.
    When the Q indicates, each side may run to secure the dodge balls on their side of the net only and begin to play by throwing over the net to hit their opponents.
    When hit or your ball has been caught, you must Bear Crawl from where you are to the furthest net corner/sideline and then do Merkins.
    The winning objective is to have the most players still in play.
    Mosey to the next “playground” when the horn is sounded.

    2. Beatdown Checkers: 15 Minutes of Play: Huckleberry
    – Count off by 2 to create two teams (teams to remain the same for the next two activities).
    ● Rules
    o Black has first play.
    o 12 exercises (1on each checker)
    o It is not a collective decision on which piece to move.
    o Jumped=everyone does the exercise listed on the bottom of the checker.
    o Kinged=everyone does 5 Burpees.
    o If you have the ability to Jump your opponent, you MUST.
    o Once Kinged, a King can move both forward and backward and diagonally in
    the same move.
    o Kings can also jump both forward and backward (diagonally) in the same turn…a
    multi-direction multi-jump.
    o Whoever has the most number of pieces after 15 minutes wins.
    While waiting, do the following: Air Presses/Plank/Squats.
    Mosey to the next “playground” when the horn is sounded.

    3. Boom Box Beatdown: 15 Minutes of Play: Thai Guy
    – Count off by 2 to create two teams (teams to remain the same for the next two activities).
    Workouts in cadence to songs.
    Individual PAX can choose 1. upper body, 2. lower body, 3. core or 4. full body and we will do a workout to a song for that body part.

    1. Upper Body Exercise: merkins / half burpee
    Song: Roxanne, The Police  
    Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.
    Break 10 seconds
    2. Core Exercise: LBCs and hold LBC.
    Song: I Love The Way You Lie, Eminem and Rhianna  
    Every time Rhianna sings, freeze in a held LBC. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.
    Break – 10 seconds
    3. Leg Exercise: Squats
    Song: Flower, Moby
    Every time the song says ‘Bring Sally Up’ you stand, and every time it says ‘Bring Sally Down’ you squat and hold until it says ‘Bring Sally Up’ again and so on.   
    Break – 10 seconds
    4. Full Body Exercise: Burpees and Side Straddle Hops
    Song: Thunderstruck, AC/DC  
    Every time you hear ‘thunder/thunderstruck’, drop down and do a full burpee. Anytime in between do side straddle hops.
    Mosey to the next “playground” when the horn is sounded.

    CIRCLE OF TRUST​…Huckleberry
    ● Count Off
    NOR: Bourbon
    Sixth was Woodstock
    The Journey of the Inclusive Playground and F3/FiA: Huckleberry
    ● Announcements: Inclusive Playground Ribbon Cutting at 10 am/Second F following at Lamplight
    ● Prayer

Submit a Comment