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)

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)

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