Date:1/24/2021
Location: Foundry (gateway middle school)
Theme: SUNDAY FUNDAY BOOMBOX BEATDOWN
F3
* Fitness Fellowship Faith
 
Mission:
* To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
 
5 core principles:
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow (one exception = if there is a pandemic then virtual is okay)
4. It is always led in a rotating fashion by  the men of F3 – no professional training, you vs. You, modify as needed 
5. It always ends with a Circle of Trust
 
CoT (Count-o-rama):
* 7 Pax
1. Rick huckleberry Thielen
2. Nate home slice Reid
3. Chris Charmin Tracey
4. Jonathan bourbon Burns
5. Ben Rudy Hoipkemier
6. Scott Barney Taylor
7. Q: Jay Thai guy Solarik

The Thang:
– Theme: Sunday Funday Boombox Beatdown
– Workouts in cadence to songs

The Warm Up:
Stretch
* Arm over chest (10 sec/arm)
* Arm over shoulder (10 sec/arm)
* Sitting toe touch (10 sec/leg)

The Fun Stuff
– Group chose a body part (1-4 below) and we did a workout to a song for that body part.
1. Upper body
2. Lower body
3. Core
4. Full body

1. Upper body Exercise: pushups / half burpee
Song: Roxanne, The Police  (3:15)
27 (Roxane) push-up
26 (red light) half burpee
Start and hold plank, Every time we hear Roxanne, do a push-up. Every time we hear Put On The Red Light, we do a half burpee.

Break 10 seconds

2. Core Exercise: crunches, hold crunch in plank position.
Song: I love the Way You Lie, Eminem and Rhianna  
Every time Rhianna sings, hold crunch in plank. Every time Eminem raps, do constantly-moving crunches. Lyrics like “Just gonna stand there and watch me burn” become very relevant.

Break – 10 seconds

3. Leg Exercise: Squats
Song: Flower, Moby (3:30).
Bring sally up 30 reps
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.   

Break – 10 seconds

4. Full body Exercise: Burpees and Jumping Jacks (side straddle hops)
Song: Thunderstruck, AC/DC  (4:54)
33reps (#of times they say thunderstruck)
Every time you hear ‘thunder’, drop down and do a full burpee. Anytime in between do jumping jacks.

Break – 10 seconds

5. Core. The song: ‘circle of life’ The Lion King
Guantanamo’s
Sat in a circle with feet up and ran Guantanamo throughout the entire song… one person runs around the circle pushing everyone’s feet down then the next person goes and so on until the song ends.

Break – 10 seconds

6. Full body. The Song: ‘Best of You’ by Foo Fighters
Start in plank
Half burpee
Full burpee
Start from a full plank position. Every time we hear “best,” do a half burpees. And every time we hear the word “you,” we do a full burpee.

The Cool Down
Stretch
– Jumping jacks (side straddle hops) to the song jump around
* Quad stretch (10 sec/leg)
* Arms behind back (15 sec)
* Sitting butterfly (20 sec)

COR
– 7
NOR
1. Rick huckleberry Thielen
2. Nate home slice Reid
3. Chris Charmin Tracey
4. Jonathan bourbon Burns
5. Ben Rudy Hoipkemier
6. Scott Barney Taylor
7. Q: Jay Thai guy Solarik
Six
– Ben Rudy Hoipkemier
COT (circle of trust) =  Announcements / words of wisdom / prayer
– Playhouse builds
– 7th 2.0 workout
– Ruck feb 20
– Hannible
– Country
– COVID