Grantland (Rotary Park) – Bourbon

01/29/2025 – Rollin’ with my Homies:

Date: 01/29/2025
Time: 5:30 – 6:15 AM
Location: GrantLand; Rotary Park, Perrysburg, OH
Q: Bourbon

PAX Count: 6

PAX Names:
Photon
Capitol
Badger
Geppetto
Huckleberry
Bourbon (Q)

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of 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 Statement

The Thang:
• Start with 21’s
o The veteran PAX nailed it on the first attempt. No penalty assessed.
• Rollin’ with the Homies (and FNG’s):
o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
o Once you complete the exercise, you plank or Al Gore in place until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
 Exercise 1: Merkins
 Exercise 2: Side Straddle Hops (4 count, in cadence)
 Exercise 3: Sprints (from one set of cones to other and back)
 Exercise 4: Lt. Dans
 Exercise 5: Burpees
 Exercise 6: Big Boy Sit Ups

o Results in order:
 21 x Side Straddle Hops (4 count, in cadence)
 30 x Burpees
 30 x Burpees
 10 x Side Straddle Hops (4 count, in cadence)
 1 x Sprints (to cones and back)
 20 x Lt. Dans
 20 x Absolutions
 40 x Burpees
 60 x Side Straddle Hops (4 count, in cadence)
 10 x Absolutions
 6 x Sprints (to cones and back)
 40 x Side Straddle Hops (4 count, in cadence)
 20 x Merkins
 60 x Merkins
 20 x Absolutions
 60 x Merkins
 20 x Merkins

o Results totals:
 160 x Merkins
 131 x Side Straddle Hops (4 count, in cadence)
 100 x Burpees
 50 x Absolutions
 20 x Lt. Dans
 7 x Sprints (to cones and back)

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Photon.
• Announcements
• COT / Prayers and Intentions