The Pit (Kingsbury Park)

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Date/Time
Date(s) - 06/09/2023
5:30 am - 6:30 am

Site Q - Dora

Location
The Pit

Categories


Come on out to the Pit meeting where the Maumee and the Auglaize Rivers meet at Kingsbury Park in Defiance, OH

The Pit

One thought on “The Pit (Kingsbury Park)

  1. Pax
    Dora
    Colson
    Besse
    Bob Ross

    F3 Workout June 9, 2023

    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 Statement – Modify as necessary as I am not a professional.

    The Thang:
    • D-Day – It’s been 79 years since American troops and Allied forces landed on the beaches of Normandy, France in an invasion, code-named Operation Overlord during WWII, which began the liberation of France, and ultimately other areas of Europe from Hitler’s Nazi regime. Roughly 156,000 American, Canadian and British troops landed at 6:30 AM. Prior to that, 24,000 airborne troops were dropped into battle by parachute in order to close exits and overtake bridges slowing the advancement of Nazi reinforcements. Ultimately over 4,400 identified soldiers, sailors, airmen and coastguardsmen died on D-Day, with an estimated 5,000 or more lost at sea, in air battles, or otherwise not identified.

    • Start with warm-ups: N/A
    • Today’s reps will be one for every year since that invasion, and will be On Your Own:

    o 79 Imperial Squat Walkers (4-count) Cruel cousin of the Imperial Walker. This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. Q should be mindful to count at a pace that allows/encourages a nice, deep squat. Rushing the count produces girly squats.
    o 79 Flutter Kicks (2 is 1)
    o 79 Merkins
    o 79 Little Baby Crunches or Big Boi crunches
    o 79 Side Straddle Hops – squat jumping jacks
    o 79 Carolina Dry Docks
    o 79 Lunges (2 is 1)
    o 79 Air Presses
    o 79 Step-ups (2 is 1); Or Jump Ups
    o 79 American Hammers (2 is 1) – Not completed
    o 79 Plank Jacks – Not completed
    o 79 Monkey Humpers – Not completed
    o No matter what, end with 79 seconds of Plank in a circle counting by ones
    o 948 reps if all exercises are completed; Actual: 711 completed by one

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