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F3 Black Swamp | July 13, 2024

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The Smokehouse in Grand Rapids

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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.

Smokehouse

Comments

  1. Bourbon

    01/09/2021 – BINGO with Bourbon:

    Date: 01/09/2021
    Time: 6:30 – 7:30 AM
    Location: The Smokehouse – Grand Rapids, OH

    Q: 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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