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The Fortress (Woodland Park)

Map Unavailable

Date/Time
Date(s) - 06/06/2020
6:30 am - 7:30 am

Site Q - Jennay

Location
Fort Imagination

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  1. Bourbon

    06/06/2020 – BINGO with Bourbon:

    Date: 06/06/2020
    Time: 6:30 – 7:30 AM
    Location: The Fortress (Woodlands Park)

    Q: Bourbon

    PAX: 17; Meatloaf, Hazmat, Okay, Charmin, Biggie, Spaulding, Hannibal, Heisenberg, Nimbus, TuPac, Geppetto, Doubtfire, Mulan, Flo, Casper, Fossil, 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
    • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    • It must end with a Circle of Trust (COT)

    Disclaimer

    Before we got into the warm-up and beatdown, Q took a few minutes to explain what happened on June 6, 1944 – D-Day – Operation Overlord then asked the PAX to face the flag, kneel and take a few moments of silence to recognize the efforts of the Allied troops that stormed the beaches of Normandy during WWII as the largest seaborne attack to date.

    Warmup:
    • Warmup with 21’s. As many rounds as it takes to complete together. 10 burpee penalty for each missed round.
    o Bourbon threw in an extra challenge – penalty and start over if any PAX uses a noise/slapping of leg on count to assist count. Q was super impressed that all 17 PAX nailed it on their first try! No penalties assessed.

    Beatdown:
    • BINGO:
    o Card deck of bingo cards is shuffled
    o Each member of the group is provided a bingo card (double up if more than 25)
    o A bingo card is flipped and the corresponding exercise is performed OYO; plank when finished.
     50% of PAX must finish the complete reps and count off
     Once the 50% PAX number counts, all PAX stop and go to next exercise
    o After every 5 cards is flipped, sprint to cones and back 3X by all PAX (50% rule in effect)
    o Exercises:
     B (1-15) = face value # of BURPEES
     I (16-30) = face value # of IMPERIAL SQUAT WALKERS (squat followed by imperial walker)
     N (31-45) = addition of # combo of NIPPLE SCRAPER MERKINS (merkin with chest to the ground)
     G (46-60) = addition of # combo of GROINERS (Starting from a merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position, repeato)
     O (61-75) = addition of # combo of OUTLAWS (Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them); complete the total number for EACH direction (i.e. 61 = 6+1 = 7 outlaws each direction)
    o Whoever wins the BINGO round chooses an exercise that the PAX will complete 100 of OYO reps. 50% rule in effect.

    • Actual beatdown exercises in order:
    o 21 x Side-Straddle Hops (4-count)
    o 7 x Groiners
    o 9 x Nipple Scraper Merkins
    o 10 x Nipple Scraper Merkins
    o 9 x Burpees
    o 8 x Outlaws (2 is 1)
    o 1 x Sprints (to cones and back x3)
    o 15 x Burpees
    o 13 x Outlaws (2 is 1)
    o 2 x Burpees
    o 6 x Nipple Scraper Merkins
    o 27 x Imperial Squat Walkers
    o 1 x Sprints (to cones and back x3)
    o 7 x Nipple Scraper Merkins
    o 12 x Groiners
    o 8 x Nipple Scraper Merkins
    o 14 x Outlaws (2 is 1)
    o 5 x Burpees
    o 1 x Sprints (to cones and back x3)
    o 11 x Outlaws (2 is 1)
    o 10 x Burpees
    o 6 x Groiners
    o 8 x Burpees
    o 12 x Outlaws (2 is 1)
    o 1 x Sprints (to cones and back x3)
    o 22 x Imperial Squat Walkers
    o 11 x Nipple Scraper Merkins
    o 6 x Nipple Scraper Merkins
    o 10 x Groiners
    o 5 x Nipple Scraper Merkins
    o 1 x Sprints (to cones and back x3)
    o 7 x Nipple Scraper Merkins
    o 4 x Burpees
    o 100 x American Hammers (2 is 1)
    o 26 x Imperial Squat Walkers
    o 11 x Burpees
    o 5 x Nipple Scraper Merkins
    o 10 x Outlaws (2 is 1)
    o 4 x Nipple Scraper Merkins
    o 1 x Sprints (to cones and back x3)
    o 10 x Outlaws (2 is 1)
    o 21 x Imperial Squat Walkers
    o 10 x Groiners
    o 28 x Imperial Squat Walkers
    o 13 x Burpees

    • Totals for BINGO exercises:
    o 124 x Imperial Squat Walkers
    o 100 x American Hammers (2 is 1)
    o 78 x Nipple Scraper Merkins
    o 78 x Outlaws (2 is 1)
    o 77 x Burpees
    o 45 x Groiners
    o 21 x Side-Straddle Hops (4-count)
    o 6 x Sprints (to cones and back x3)

    Count-O-Rama and Name-O-Rama

    Learn about the 6th: Spaulding.

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