03/12/2025 – Core and More:
Date: 03/12/2025
Time: 5:30 – 6:15 AM
Location: GrantLand; Rotary Park, Perrysburg, OH
Q: Bourbon
PAX Count: 3
PAX Names:
Photon
Huckleberry
Bourbon (Q)
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
The Thang:
• Start with Motivator’s (10 to 1)
• Core and More:
o PAX were asked to bring a cinder block and a yoga mat or towel if preferred
o PAX perform 50 reps of the assigned core exercise.
o PAX perform 20 reps of merkins.
o PAX perform 20 reps of curls.
o Once complete, each PAX runs sprints to and from the cones until the 6 is finished.
o Repeato with next core exercise.
Core exercises (50 reps each):
• Leg Levers
• Alternating heel taps (2 is 1)
• Big Boy Sit Ups
• Freddie Mercury’s (2 is 1)
• LBC’s
• Oblique Crunches (50/side)
• Flutter Kicks (2 is 1)
• American Hammers (2 is 1)
o Finish with group Plank hold.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Huckleberry.
• Announcements
• COT / Prayers and Intentions
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