The Fortress (Grace Church) – Geppetto

Backblast – April 12, 2025
AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Geppetto – Q
Bourbon
Tarnished
Van Wilder
Golden Gate
Mile High
Spaulding
Coconut
Doubtfire

Workout: Blackjack

No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.

Warm Up:
Arm Circle OYO
Imperial Walkers IC
Mountain Climbers IC
Willie Mays Hayes IC

The “Thang”:

Twenty-One’s
Squats at one end, Merkins at the other

Intermission:
Twenty One SSH’s in Super Secret Cadence

Dealers Choice Tables
Table one: Burpees
Table two: Overhead claps
Table Three: Mountain Climbers

Halted once Spaulding completed two full circuits

Intermission:
Twenty One SSH’s in Super Secret Cadence

Blackjack Suicides
Run to cone one: seven jump squats
Run back to start
Run to cone two: seven jump squats
Run back to start
Run to cone three: seven jump squats

Halt once five PAX have completed three cycles

One cycle of same but with Big Boi Sit Ups

Cooldown:
Toe Touches
Butterflly hamstring stretch
Hip stretch

Ended with:
Count-O-Rama
Name-O-Rama
The “Six”: Golden Gate

Announcements – Convergence May 10th.

Ball of Man – Prayers for Oregon family and community. Prayers for Golden Gate’s daughter.

Spreadsheets from the Gloom: Small but mighty group today. Thanks for joining me for my 200th Q.
It was an honor to lead.

Playlist: ​​https://music.apple.com/us/playlist/blackjack/pl.u-DdANGAPuEk13g.