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Date/Time
Date(s) - 02/15/2023
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 – February 15, 2023
AO: The Yard – Rossford Marina – Rossford, OH
PAX: Geppetto, Raven, Van Gogh, Guardian, Hannibal
Workout: Ruck Workout
No FNG’s so right into F3 Mission and Core 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. Disclaimer: 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
The “Thang”:
Ruck to West End of Park and up the hill stopping at the Pavillion for 10 steps ups. Ruck down the hill and then perform: (20)Squats, (20)KB Swings, (20)Ruck High Pulls
Ruck back to parking lot, stopping at the Pavillion for 10 steps ups. Up the hill, back down and perform: (20)Overhead Presses, (20)Curls, (10 each arm) One Arm Shoulder to Overhead
Ruck to West End of Park and up the hill stopping at the Pavillion for 10 steps ups. Ruck down the hill and then perform: (10 each leg)Windmills, (10)Squat Thrusters
Ruck back to parking lot, stopping at the Pavillion for 10 steps ups. Up the hill, back down and perform: (10) Bent Over Rows
Ended with:
Count-O-Rama – Five
Name-O-Rama
Six: Guardian – “Stumbled” on the group about six months ago. Was going through some changes in life and thought he would give the group a try. Got his name because he likes the Cleveland baseball team and is the “Guardian” of his family. Its been great having him in the group. His passion for F3 is infectious.
Announcements and Prayer – West Side CSAUP end of month. Beer Swap and Whiskey Tasting this weekend at Stark’s house.
Spreadsheets from the Gloom: Mid 50’s and windy.. Good mix of chatter on rucks and putting in work during the ruck PT. It was an honor to lead.