The Fortress (Grace Church) – Binford

Fortress – Recess Rampage

Date: 05/17/2025
Time: 6:30 – 7:30 AM
Location: Fortress – Perrysburg, OH
Q: Binford

PAX Count: 11 Total
PAX Names:
Spaulding
Coconut
Golden Gate
Chopstick
Meatloaf
Landslide
Hannibal
Casper
Stark
Deep Impact
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
LDP3 – Binford
COT – Landslide
Prayers and Intentions – Doubtfire

Work:
Total Time: 30 minutes
 
Warm-Up (5 min)
 
Complete together:
 
Jog to playground – 2 min
 
High knees – 1 min
 
Butt kicks – 1 min
 
Arm circles – 1 min
 
 
Split into teams of 2. Choose one to start. Work is done at the playground.

Partner 1: Starts by running small lap around playground .25mi

Partner 2: AMRAP exercise of choose

Alternate then pick a new exercise once both partners complete the exercise.

Exercises:
Pull-ups
Dips
Hanging Knee Raises
Step Ups
Plank Shoulder taps
Bear Crawls
Jump Squats
Inclined Merkins
Flutter Kicks
BBSU

 
 Repeato as needed.
 
Work for 30 mins. Then divided into teams for a round of ultimate Frisbee for approximately 30mins. Who said working out couldn't include fun and games. Bringing back to the days of recess.
 
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