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Date/Time
Date(s) - 02/26/2022
6:30 am - 7:30 am
Site Q - Spaulding
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.
02-26-2022 – Rollin’ with the Homies (and FNG’s):
Date: 02/26/2022
Time: 6:30 – 7:30 AM
Location: The Fortress – Grace Church, Perrysburg
Q: Bourbon
PAX: 23 Total (including 2 FNG’s) – Stark, Huckleberry, Solo, Radio, Huffy, Charmin, Fat Thor, Lego, Casper, Fossil, Mulan, Heisenberg, Beretta, Coconut, Isosceles, Tycoon (FNG – Ringo EH), Ringo, Flo, Mile High, Jennay, Misney (FNG – Mile High EH), Nitrous, 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:
• Start with Side Straddle Hops (25) in cadence
• Rollin’ with the Homies (and FNG’s):
o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
o Once you complete the exercise, you plank in place until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
Exercise 1: Merkins
Exercise 2: Side Straddle Hops (4 count, in cadence)
Exercise 3: Sprints (from one set of cones to other and back)
Exercise 4: Lt. Dans
Exercise 5: Burpees
Exercise 6: Big Boy Sit Ups
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Charmin.
• Announcements
• COT / Prayers and Intentions