The Fortress (Woodland Park)

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1. 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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