Date: 06/06/2026
Time: 6:30 – 7:30 AM
Location: The Fortress
Fortress Beatdown
Pax: 10 Total
Landslide
Stark
Coconut
Oil Change
Norm
FNG Minotaur (Coconut)
Chanel (Stark Kotter)
Crocs
Nelly
Tarnished – Q
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
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Disclaimer
Thang:
Warmup: SSH, Chain Breakers, Willie Mayes Hayes
Beat the Clock, Fortress Style – Used the 1/4 mile loop around the playground and the playground for a beatdown that got the heart rate up with running and exercises at 3, 6, 9, and 12 o'clock with the playground at 12. The PAX started at playground (12 o'clock) and did 1 rep of the exercise and ran clockwise to 3 followed by 6, 9, and back to 12. For each lap, the rep count increased by 1 until you get to 12 reps of each exercise at each station.
3 O'Clock – Imperial Walkers (2×1) and Hillbilly Walkers (2×1)
6 O'Clock – Pull-ups and Dips
9 O'Clock – Merkins and Diamond Merkins
12 O'Clock – Manmakers and Squat Thrusters
Commentary from the Q – No rest for the PAX this morning between the heat and the work. If you weren't running, you were doing the work. A couple of PAX got to the 9'clock hour before time ran out. We finished up at 12 o'clock with Manmakers and Squat Thrusters in cadence via Chanel. Well done!
COT
Count-O-Rama
Name-O-Rama
6: Stark
Announcements
LDP – Exhortation (Q3.7) – Incentivizing the Breach of Obstacles
Prayer
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