The Fortress (Grace Church) – Mike “Gold Star” Niese

3.7.26 – The Fortress – Wilt, blocks, and bears! Oh My!

Pax List:
Q – Gold Star
Stark
Spaulding
Tarnished
Deliverance
Jennay
Guardian
Huckleberry
Binford
Coconut

What is F3? – Fitness Fellowship & Faith

Mission – To plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles – Free of charge / Open to all men / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT

Credo – Leave no man behind but leave no man where you found him.

Warmup
>Star Grabbers – in cadence
>Potato Pickers – in cadence
>Abe Vigodas – in cadence
>Motivator – 7 Count

Beatdown = Wilt Chamberlains, Block Burners, & Bearpees

Wilt Chamberlains
>100 x LBCs, run to 2nd light post
>100 x Squats, run back to start
>100 x Flutter Kicks (2is1), run to 2nd light post
>100 x Lunges (1is1), back to start

Block Burners (11s w block)
>Push block to marker
>>BBS w block
>Push block back to start
>>Derkins (decline merkins)

Bearpees
>1 burpee followed by 4 ct bear crawl to marker, rinse and repeat back.
>Add 1 burpee, keeping 4:1 ratio; 2 burpees w 8 count bear crawl, down and back
>Rinse and repeat for round 3 (3:12) and round 4 (4:16), etc.

We finished with group rounds of curls and o/h presses, counting to 100 (10 reps each person). The stationary holds burned the most.

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