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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.
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.