Nightmare (Perrysburg Municipal Park) – Bourbon

10/03/2025 – Tennis Drills:

Date: 10/03/2025
Time: 5:30 – 6:15 AM
Location: Nightmare – Municipal Park, Perrysburg, OH
Q: Bourbon

PAX Count: 8 Total

PAX Names:
Huckleberry
Gulliver
Spaulding
Photon
Longhorn
Meatloaf
Nomad (FNG – Gulliver)
Bourbon

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

Warmup:
• Motivator’s – 10 to 1

Beatdown:
• Mosey to tennis court and perform the following exercises for 2 minutes and 10 seconds with 20 second transition to next exercise
• Tennis Drills:
o Shuffle and Sprint
1. Perimeter of one side of court; shuffle side-to-side, sprint forward and backwards
o Split-Step Line Hops
1. Stand on doubles sideline, hop forward to singles sideline into split-step, repeato
o Lateral Line Hops
1. feet together, hope over center line, side-to-side
o Burpee Broad Jumps
o Suicides
o Apolo Ohno
1. Speed skaters
o Jump Squat to Split-Step
o Skiiers
1. Feet together in middle, small hops left, middle, right, middle, repeat
o Karaoke
1. Around the perimeter of the court
o Plank-Jack Shoulder Taps
o Forward Lunge to Reverse Lunge
o Copperhead Squats

• Count-O-Rama and Name-O-Rama
• Learn about the 6: Photon.
• Announcements
• LDP3
• COT / Prayers and Intentions