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F3 Black Swamp | June 19, 2024

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The Gauntlet (Rivercrest Park)

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Date/Time
Date(s) - 06/15/2020
5:30 am - 6:15 am

Site Q - Huffy

Location
Rivercrest Park

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Comments

  1. Bourbon

    06/15/2020 – Monday Success:

    Date: 06/15/2020
    Time: 5:30 – 6:15 AM
    Location: Gauntlet – RiverCrest Park
    Q: Bourbon

    PAX: 15, Ringo, Mile High, Beretta, Huffy, Casper, Lavar, Geppetto, Raven, Meatloaf, Hannibal, Montoya, Peach, Jennay, Popeyes, 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
    • 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)

    Warmup:
    • Started with 88 side-straddle hops (4-count) in cadence to celebrate Casper and Hannibal’s birthdays.

    Beatdown:
    • Mosey from parking lot to base of hill
    • Jacob’s Ladder workout:
    o Performed OYO (on your own); this is you against you to build your own endurance and grow stronger
    o Climb the ladder to 7 and then descend back down to 1 (as time allows)
    o Example: 1 = 1 hill sprint up, 1 burpee at top, sprint down; 2 = 2 hill sprints, at the top of the hill on second sprint, 2 burpees at top, sprint down.
    o In between each ladder step, you are to walk to the midpoint of the soccer field and back to lower your heart rate and recover
    • Mosey back to Gauntlet base

    Count-O-Rama and Name-O-Rama

    Sixth in the middle was Lavar

    Announcements

    COT / Prayers and Intentions

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