6/28/25 – The Fortress
Birdies and Burpees
Site Q: Binford
PAX
Golden Gate – Q
Binford
Tarnish
Hannibal
Landslide
Huffy
Spalding
Coconut
Standard Introduction
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”
Warmup:
SSH x 20
Cadance Burpees x 10
Various Stretches (Willy Mays Hayse, Abe Vigota, Arm Cicles)
The Thang:
Pair off, if odd number one group of 3
Play Holes 1, 10-16, 18, one group per hole. Group uses alternating throws
All hole play Par 3
Before starting a hole, each group does a combined number of burpees equal to the number of the hole. Hole 1 counts as 10. Then partners agree on an exercise to perform on field during the hole. Try to do a new exercise each hole. PAX will do combined 20 reps plus number of shots taken on hole after each throw before throwing next shot.
For example,
First partner in group throws, both partners run to disc. Both PAX do combined 20 +1 reps of the exercise they chose. Other partner throws, both run to disc and do 20 reps + 2 (since is 2nd shot, other partner throws both run to disc and do 20 reps + 3 (since is 3rd shot)… ect till in basket.
Mosey to next hole and repeat.
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