Ultimate Hero Beatdown! @ Fortress 3/29/2025
PAX
Golden Gate – Q
Meatloaf
Photon
Binford
Spalding
Guardian
Hannibal
Chopstick
Coconut
Landslide
Tarnish
6:30 (2 minutes) Welcome to F3, Fitness Fellowship and Faith
Our mission is to plant grow and serve small workout groups for men, for the invigoration of male community leadership
There are five core principles
• Always free
• Always outdoors
• Open to all men
• Lead in a rotating fashion by a member of the group
• Ends in a circle of trust
Our Credo is “Leave no man behind, and leave no man where you found him”
Count-O-Rama
In today’s beatdown, you are going to try to become the ultimate hero in true Japanese anime style. You’ll take turns defending the city and if you find you need to get stronger, we have a couple of training arcs you can embark on to level up and unlock your ultimate form! Importantly, in anime style, whenever you go to perform a move, you must shout the name of the move before you start doing it.
6:32 (5 minutes) Warmup
“First/next exercise is the _____. Starting position, move, in cadence, exercise. Recover.”
SSH – 20
Potato Pickers – 15
Arm Circles – 15 fwd, 15 bwd
Rifle carry blocks to starting position, mosey back to the board.
6:37 (4 minutes) Explain the Thang
The city of Tokyo is under attack from the ancient tire monster who lives deep in the mysterious woods of Perrysburg. Its terrified citizens need a hero to rise to the challenge and band together to defeat this ancient evil.
Count – O-Rama (4 teams)
1 team (tire flippers) – squat flips
2 teams (hero teams) – block moves via various methods
1 team (frightened citizens) – Side Straddle Hops
6:41 (5 minutes) First attack
The monster is attacking. The citizens are frightened and flailing around for their heroes to save them, via SSH. Heros must build a defense wall with blocks around the city to protect its citizens. You have a hero’s courage, but only an average person’s strength. Hero teams must bear crawl to their blocks and can only move their blocks by murder bunnies for now.
Heros run from city to block, and murder bunny their way back to the city. ALL blocks must be in a wall before the tire monster reaches the city. Importantly, in anime style, whenever you go to perform a move, you must shout the name of the move before you start doing it.
6:46 (20 minutes) Training THANG:
To get stronger you must train like a hero. We will use Saitama's training regime in One Punch Man. 100 sit-ups, 100 push-ups, 100 squats, and 1km run. You’ll do 25 of each set followed by a lap around the parking lot. If you repeat this 4 times, you’ve become strong enough to be a HERO. HEROS can carry block(s) any way they want. Also a HERO cannot be frightened citizen.
7:06 (5 minutes) Second attack (hopefully a victory)
7:11 (5-10 minutes) Keep Training (adjust counts for time)
We have some true heroes here. Now let's see if you’re willing to go all out and 30 Absolutions, 30 Lt. Dan, 2 laps. If you complete this you’ve unlocked your ultimate hero technique. You can battle the monster. You have the power to send the tire back to the mysterious woods. Flip the monster back to the woods and you win.
7:17 (5 minutes) Final Monster Attack!!!
7:22 (3 minutes) Mary: Stretching
Willie Mays Hayes 30 count
Abe Vigota 30 count
Cobra stretch 30 count.
7:25 (5 minutes)
Count-O Rama
Name-O-Rama
6th
LDP3
Prayer intentions – circle of prayer.