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F3 Black Swamp | June 16, 2024

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The Fortress (Grace Church)

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Date/Time
Date(s) - 05/28/2022
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.

Fortress Beatdown

Comments

  1. Scott Schutt

    Backblast – May 28, 2022
    AO: The Fortress – Grace Church/Woodland Park – Perrysburg, OH
    QIC: Geppetto
    PAX: Bourbon, Huckleberry, Flo, Casper, Fat Thor, Landslide, Van Gogh, Dutch, Geppetto, Chanel
    Workout: Everything is Practice

    No FNG’s so right into Mission and Principles:
    F3 – Fitness, Fellowship, Faith
    Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    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

    Warm up:
    (15) Side Straddle Hops in cadence, (15) merkins OYO, (20) Mountain Climbers in cadence
    (13) chain breakers in cadence = 63 reps for Flo’s birthday

    We then ran to Woodland circular parking area for
    (10) four count squats in cadence
    (20) Dandelion Pickers in cadence
    (10) Partner Hello Dolly Jump overs each partner

    Mosey to shelter area
    Motor City Shuffle from one set of cones to the other, ten count, MCS back.
    A Motor City Shuffle is: lunge, lunge, plank, merkin, plank jack, stand up, broad jump forward = 1.

    The Thang:
    Animal Baseball (at each base)

    5 Burpees — bear crawl
    10 jumping lunges — Crab Walk
    15 merkins — Ape Hop
    20 Plank jacks — Duck Walk

    Cool down:
    Heels to heaven
    Fire hydrants 20 each side IC
    James Bond

    Circle up in plank – 63 merkins for Flo’s birthday
    (20) American Hammers in cadence
    (10) Flutter kicks 4-1 in cadence

    Time was called and we circled up for:

    Count-O-Rama – Ten
    Name-O-Rama
    Sharing of the six – Van Gogh

    Announcements: Memorial Day Murph options. Gear order.

    Ball of Man – Prayers for Van Gogh uncle, 2.0’s with illnesses, families as summer break starts, Central Catholic community, Uvalde community.

    Spreadsheets from the Gloom: Humid. Yacht Rock/Alternative playlist.

    It was and always is an honor to lead.

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