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Date/Time
Date(s) - 03/17/2022
5:30 am - 6:15 am
Site Q - Raven
Location
The Yard
Categories
This boot camp style workout site has it all. Hills, ramps, basketball courts, ball field, steps, playground, open space and a picturesque view of the mighty Maumee. There’s even a giant Black Swamp frog. The possibilities are endless.
Backblast – March 17, 2022
AO: The Yard – Rossford Marina – Rossford, OH
QIC: Geppetto
PAX: Raven, Geppetto, Coconut, Jennay
Workout: Sham-rockin’ In the Free World
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Warm up: Mosey to the end of the parking lot and back
The Thang:
Four corners – cones 20 yards apart. One minute AMRAP, then movement to next cone (30 second interval between cones)
First movement – Karaoke
Second movement – Bear crawl
Third movement – Lunge walk
Four movement – High knees
After four corners, run to end of parking lot and back.
Round one:
Merkins, Squats, Imperial Walkers, Peter Parkers
Round two:
Lunges, LBC’s, Mt. Climbers, Carolina Dry Docks
Round three:
Bonnie Blairs, BBSU, Burpees, Inch Worms
Round four:
Lt Dans, Freddie Mercury’s, Never Surrenders, PJST
Count-O-Rama –Four
Name-O-Rama
Circle of Trust
Sharing of the six – Raven – EH’d by Tots, Names by Bambi (Raven is a Steelers fan). Comes to F3 for the camaraderie and it makes him feel like he is getting to play like a kid again.
Announcements: Winter challenge is wrapping up. Get your points!
Ball of Man with Prayer – Prayers for Jimmy Dean, his family and their adoption. Prayers for Coco’s family.
Spreadsheets from the Gloom: Low’s 40’s. No wind. Great to see Jennay out as a last minute addition. Guinness and Irish Coffee as a 2nd F after the workout. Need to make my workouts more difficult. Jennay’s watch asked him if he was finished with the workout and we were only halfway done!
It was an honor to lead.
Playlist:
Jump Around – House of Pain
Spitting Games – Snow Patrol
You’re All I Have – Snow Patrol
Take Me To Church – Hozier – Fun fact, Hozier’s birthday is March 17th!!!
Paint The Town Green – The Script
Sunday Bloody Sunday – U2
Zombie – Cranberries
Holding On – James Vincent McMorrow
Moondance – Van Morrison
Volcano – Damien Rice
I’m Shipping Up To Boston – Dropkick Murphy’s