The Fortress (Grace Church) – Binford

Fortress – Dozen Eggs

Date: 4/4/2026
Time: 6:30 – 7:30 AM
Location: Fortress – Perrysburg, OH
Q: Binford

PAX Count: 9 Total
PAX Names:
Meatloaf
Tarnished
Photon
Crosstour
Binford
Spaulding
Landslide
Van Wilder
Deliverance

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 – Van Wilder
Prayers and Intentions – Group Prayer Huddle

Warm-Up – 5 min

Main – Dozen Eggs Partner Workout

Partner A does exercise
Partner B walks with coupon (Golden Egg aka 70lb sand tube)
Switch when done with 1 egg
Move to next egg

Complete 1–2 rounds

The 12 Eggs:
25 Merkins
30 Squats
25 Big Boys
20 Lunges each leg 2 is 1
15 Burpees
40 Flutter Kicks 4 is 1
40 Mountain Climbers 4 is 1
25 Plank Jacks
40 Shoulder Taps 2 is 1
25 Jump Squats
Bear Crawl out and back
Broad Jump down and back

Finisher – Golden Egg Relay

– Groups of 4 do sets together. 1 set must be complete to move 140lbs (2 Golden eggs) to next parking space. Goal is to rotate members after sets to move the golden eggs across the parking lot. Groups choice which exercise to do.

Work – 100 reps
Merkins
BBSU
Squats