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Date/Time
Date(s) - 11/20/2023
5:30 am - 6:15 am
Site Q - Woodstock
Location
The Foundry
Categories
The beautiful track and football field make this a great AO to push your limits. Foundry is gaining a reputation as the toughest AO in Black Swamp. Don’t say we didn’t warn you…
11/20/2023 – Lucky 7’s:
Date: 11/20/2023
Time: 5:30 – 6:15 AM
Location: The Foundry – Gateway Middle School, Maumee
Q: Bourbon
PAX: 12 PAX:
Photon
Norm
Huckleberry
Chubbs
Weber
Chopstick (Coconut 2.0)
Coconut
Rudy
Irish Hoss
Everest
Echo
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
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with Motivators (10 to 1).
Beatdown:
• Cones are placed roughly 20 yards apart. Start and finish cone with four cones for exercises in between.
• PAX sprint to first cone and perform 7 reps of the exercise
• PAX sprint to second cone and perform 7 reps of the exercise
• PAX sprint to third cone and perform 7 reps of the exercise
• PAX sprint to fourth cone and perform 7 reps of the exercise
• PAX sprint to end line and Side Straddle Hop OR pick up the six until all PAX are finished
• PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
Count-O-Rama and Name-O-Rama
Learn about the 6: Chopstick (Coconut 2.0).
Announcements.
COT / Prayers and Intentions.