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F3 Black Swamp | July 20, 2024

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The Gauntlet (Rivercrest Park)

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Date/Time
Date(s) - 09/12/2022
5:30 am - 6:15 am

Site Q - Radio

Location
The Gauntlet

Categories


Bootcamp style workout. Huge AO! 1/2 mile and .9 mile track. 2 Large pieces of playground equipment for pullups and hanging exercises. Over half a dozen soccer and lacrosse fields. The possibilities are endless for your Monday beatdowns!

The First Monday of each month will be a Murph workout in honor of Lt. (SEAL) Michael Murphy.

The Gauntlet in the Gloom

Comments

  1. Huckleberry

    F3
    Chips
    The Gauntlet
    9/12/22
    5:30 am

    PAX:
    Jennay
    Guardian
    Fossil
    Peach
    Radio
    Q: Huckleberry

    F3 (Fitness, Fellowship and Faith)

    Mission:
    To plant, grow and serve small workout groups for the invigoration of male community leadership.

    Principles:
    1. Free of charge
    2. Open to all men
    3. Held outdoors, rain or shine, heat or cold
    4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    5. End with a Circle of Trust

    WARM UP:
    10 Motivators in Cadence

    THANG:
    Q selects a numbered chip that determines the WHAT:

    #1 (BLUE): Imperial Squat Walkers
    #2 (RED): American Hammers (2 is 1)
    #3 (WHITE): Merkins
    #4 (SILVER): LBC’s
    #5 (GOLD): Run

    Q rolls the dice to determine the number of REPS (dice multiple by 10) with
    The exception of GOLD (#5).

    COT: Sixth was: Radio

  2. Scott Schutt

    Backblast – September 12, 2022
    AO: Black Ops – Fassett Jr High School, Oregon, OH
    QIC: Geppetto
    PAX: Bourbon, Raven, Deliverance, Chanel, Geppetto, Fall Out Boy, Armstrong, Time Bomb (FNG)
    Workout: Facets of a Workout

    We had an FNG’s so I spoke mostly to him about Mission and Principles:
    F3 – Fitness, Fellowship, Faith
    The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
    The core principles of F3 are that it must:
    Be free of charge
    Be open to all men
    Be held outdoors, rain or shine, heat or cold
    Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
    End with a Circle of Trust
    Credo: Leave no man behind but leave no man where you find him.

    The Thang:

    Warm up in cadence: (20) SSH, (10) Windmills, (10) Chain Breakers

    Mosey to the random island in the parking lot and back

    YHC wanted to give the new PAX some basic, easy workout ideas for when they begin Q’ing workouts in Oregon.

    First up was Elevens. Two sets of cones, 40 yards apart. Exercises: Merkins and Imperial Walkers. 10 reps at one end, 1 rep at the other end. 9/2, 8/3 etc. Called time after 10 minutes

    Next was BLIMPS. Partner up. 50 combined reps. One PAX exercises and the other PAX runs the 40 yards down and back. Called time after 10 minutes.

    Last was four corners. One minute AMRAP at each corner. This was kind of a cool down as well. Exercise at the corners were: BBSU, Flutter Kicks, Box Cutters, and Leg Lifts

    Gather at the flag for:

    Count o Rama –
    Name o Rama

    The Six – Chanel. EH’d by Dauber. Got his name because his last name is pronounced “Cologne” in his father’s native Cuba. Has developed some great friendships through F3.
    Naming of the FNG: FNG said he has a short fuse, so Time Bomb it is! Welcome!

    Announcements: Ran short on time so I directed PAX to check GroupMe for upcoming events.

    BOM w/prayer: Prayers for Armstrong’s son, Raven’s daughter and a student at Chanel’s school

    Spreadsheets from the Gloom: A little breezy today. Cool. Fall is coming! Great to see four Oregon PAX at the workout! Keep posting men.

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