The Fortress (Woodland Park)

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1. Yacht Rock Beatdown
   Date: May 30, 2020
   Time: 6:30am to 7:30am
   Location: The Fortress – Woodlands Park – Perrysburg, OH
   QIC: Geppetto
   PAX: 20 total – Bourbon, Stark, Mulan, Heisenberg, Fossil, Tupac, Doubtfire (FNG), Charmin, Huffy, Isosceles, Thai Guy, Hannibal, Biggie, Huckleberry, Geppetto, Venom, Casper, Nimbus, Shawshank, Shakira

   Mission and Principles, mostly directed at the FNG:
   F3 – Fitness, Fellowship, Faith – believe in something bigger than yourself
   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

   Intro/Warm up (in cadence)
   (20) 4ct SSH
   (15) 4ct Windmills
   (10) 4ct Imperial Walkers
   (5) 6ct Burpees – Q messed this up. Need to work on it!

   The “Thang”:

   Split PAX into two equal groups. Bourbon will Q one group. Thanks Bourbon!

   When time is called, PAX will switch from parking lot station to grass field station between each round. TAKE YOUR COUPON WITH YOU! You will not use it in the grass, however, take it to avoid coupon sharing.

   Church parking lot station:

   Round one – If you don’t have a coupon, perform air chest presses
   20 reps coupon chest press w/Flutter Kicks, suicide
   15 reps coupon chest press w/Flutter Kicks, suicide
   10 reps coupon chest press w/Flutter Kicks, suicide
   05 reps coupon chest press w/Flutter Kicks, suicide
   10 reps coupon chest press w/Flutter Kicks, suicide
   15 reps coupon chest press w/Flutter Kicks, suicide
   20 reps coupon chest press w/Flutter Kicks, suicide
   Repeato if finished before time is called

   Round two – If you don’t have a coupon, perform Merkins in place of cinder block curls
   20 reps Cinder Block curls, suicide
   15 reps squats (no coupon), suicide
   10 reps cinder block curls, suicide
   05 reps squats (no coupon), suicide
   10 reps cinder block curls, suicide
   15 reps squats (no coupon), suicide
   20 reps cinder block curls, suicide
   Repeato if finished before time is called

   Round Three – If you don’t have a coupon, perform air presses
   20 reps coupon overhead press, suicide
   15 reps Bonnie Blairs (2=1, no coupon), suicide
   10 reps coupon overhead press, suicide
   05 reps Bonnie Blairs (2=1, no coupon), suicide
   10 reps coupon overhead press, suicide
   15 reps Bonnie Blairs (2=1, no coupon), suicide
   20 reps coupon overhead press, suicide
   Repeato if finished before time is called

   Grass field station:

   Descending ladder 10 reps of both exercises perform designated movement to the far cone. Perform 9 reps of each exercise then move back to starting cone. 8 of each, etc. all the way to 1. Finish before time is called? REPEATO starting back at 10!

   Round one: Hand release merkins and squats. Movement between cones: Walking lunges
   Round two: Merkins and air presses (2=1). Movement between cones: Squat twists
   Round three: T-Merkins and absolutions. Movement between cones: Traveling Imperial Walkers

   We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, Naming of FNG (Doubtfire – stay at home dad) Announcements, and a prayer. Announcements: Cooler crawl ruck today! Monday Murph led by Venom. Prayer- Thanks for a beautiful morning. Prayers to the family and community in Putnam County who lost a five year old boy, prayers to Flo and his family, prayers to the HeIsenberg family on the loss of his brother.

   Moleskin/Spreadsheet from the Gloom:
   • High 50’s. Sunny. Near perfect morning for a workout.
   • Honored to be a part of this group!
   • Yacht Rock Playlist:
   o I Keep Forgettin’ (Every Time You’re Near), Michael McDonald
   o Lido Shuffle, Boz Scaggs
   o Peg, Steely Dan
   o Caribbean Queen (No More Love On The Run), Billy Ocean
   o Ride Like The Wind, Christopher Cross
   o Ventura Highway, America
   o Reminiscing, Little River Band
   o Summer Breeze, Seals & Crofts
   o Into The Night – Benny Mardones
   o Afternoon Delight – Starland Vocal Band
   o Africa – Toto

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