The Smokehouse in Grand Rapids
Date/Time
Date(s) - 01/09/2021
6:45 am - 7:45 am
Site Q - Smoky
Location
The Smokehouse
Categories
Beautiful small town. Great beatdown opportunities. Meet at the playground next to the Old Fire Station.
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January 9, 2021
Bourbon01/09/2021 – BINGO with Bourbon:
Date: 01/09/2021
Time: 6:30 – 7:30 AM
Location: The Smokehouse – Grand Rapids, OHQ: Bourbon
PAX: 9 total: Casper, Hannibal, Smokey, Stark, Van Gogh, Stalker, Shawshank, Fat Amy, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow and serve men’s small workout groups, in order to invigorate 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 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o The group nailed it perfectly. I was proud.Beatdown:
• BINGO:
o Card deck of bingo cards is shuffled
o Each member of the group is provided a bingo card (double up if more than 25)
o A bingo card is flipped and the corresponding exercise is performed OYO; plank when finished.
Once a PAX finishes they must side-straddle hop until the 6 is finished or continue with the 6.
o After every 5 cards is flipped, sprint to cones and back 3X by all PAX
o Exercises:
B (1-15) = face value # of BURPEES
I (16-30) = face value # of IMPERIAL SQUAT WALKERS (squat followed by imperial walker)
N (31-45) = addition of # combo of NIPPLE SCRAPER MERKINS (merkin with chest to the ground)
G (46-60) = addition of # combo of GROINERS (Starting from a merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position, repeato)
O (61-75) = addition of # combo of OUTLAWS (Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them); complete the total number
o Whoever wins the BINGO round chooses an exercise that the PAX will complete 100 of OYO reps
Hannibal won the first game and chose Freddie Mercuries.
Bourbon decided he won the second and finished the morning with 100 side straddle hops (4-count) in cadence.• Actual beatdown exercises in order:
o 21 x Side-Straddle Hops (4-count)
o 26 x Imperial Squat Walkers
o 11 x Burpees
o 5 x Nipple Scraper Merkins
o 13 x Outlaws
o 2 x Burpees
o 1 x Sprints (to cones and back x3)
o 11 x Groiners
o 6 x Nipple Scraper Merkins
o 27 x Imperial Squat Walkers
o 12 x Outlaws
o 7 x Nipple Scraper Merkins
o 1 x Sprints (to cones and back x3)
o 16 x Imperial Squat Walkers
o 10 x Outlaws
o 4 x Nipple Scraper Merkins
o 10 x Outlaws
o 21 x Imperial Squat Walkers
o 1 x Sprints (to cones and back x3)
o 30 x Imperial Squat Walkers
o 12 x Outlaws
o 10 x Groiners
o 28 x Imperial Squat Walkers
o 13 x Burpees
o 1 x Sprints (to cones and back x3)
o 25 x Imperial Squat Walkers
o 8 x Nipple Scraper Merkins
o 100 x Freddie Mercuries
o 11 x Outlaws
o 14 x Burpees
o 20 x Imperial Squat Walkers
o 8 x Nipple Scraper Merkins
o 8 x Nipple Scraper Merkins
o 100 x Side-Straddle Hops (4-count)• Totals for BINGO exercises:
o 193 x Imperial Squat Walkers
o 121 x Side-Straddle Hops (4-count)
o 100 x Freddie Mercuries
o 68 x Outlaws
o 46 x Nipple Scraper Merkins
o 40 x Burpees
o 21 x Groiners
o 4 x Sprints (to cones and back x3)Count-O-Rama and Name-O-Rama.
Learn about the 6: Stalker.
Announcements.
COT / Prayers and Intentions.
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