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.