The Wall: Big Spender
Date: 03/20/2025
Time: 5:30 – 6:15 AM
Location: The Wall – Perrysburg, OH
Q: Binford
PAX Count: 9 Total
PAX Names:
Mile High
Guardian
Finkle
Spaulding
Oil Change
Coconut
Life Alert
Geppetto
Binford
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
Count-O-Rama and Name-O-Rama
Announcements: 2nd F event March 28, Convergence in May
LDP3 – Geppetto
COT – Oil Change
Prayers and Intentions – Binford Brother in law mom, Purdy and his family
Work:
Total Time: 45 minutes
Warm-Up (10 min)
Complete together:
Jog in place – 2 min
High knees – 30 sec
Butt kicks – 30 sec
Arm circles – 1 min
Squats – 15 reps
Merkins – 10 reps
Split into teams. Choose someone that will draw a card after the buy in is complete.
The Buy-In (Complete as a Team Before Drawing a Card)
Merkins – 5 reps (advanced: explosive push-ups, intermediate: standard, beginner: knee push-ups)
Dips – 5 reps (use a low surface or triceps floor dips)
BBSU – 5 reps
The Cards (Each team gets their own shuffled deck of 10 cards: Ace-10)
1. [Ace] The Snake Crawl – Run Up Stairs, Run Down around the ramp, Bear crawl final ramp back to stairs
2. Jump Squats – (100 total as a team) call out 10
3. Lunges – Up the stairs, mosey down
4. Merkin Challenge – 100 total as team call out 10
5. Burpees – 75 as team, call out 5
6. Wall Sit Hold – Up half the stairs to the wall. Count off to 90
7. Aussie Merkins – (100 total per team) call out every 10
8. Plank Hold – Top of steps 90 second count off as team
9. Broad Jumps – Up Ramp to top of first landing
10. Mountain Climbers – (200 total as a team) call out every 10
Repeato as needed.
—
Cooldown (5 min)
Standing hamstring stretch – 30 sec each side
Quad stretch – 30 sec each side
Shoulder stretch – 30 sec each side
Deep squat hold – 30 sec
Deep breathing – 1 min reflection
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