The Hills are Alive on 12/09/2024
AO: The Gauntlet – Rivercrest Park in Perrysburg Ohio
Light Rain and 46 degrees
PAX LIST (9):
Neal “Capitol” Cousino
Scott “Geppetto” Schutt
Samuel “Mile High” Cordova
Joe “Guardian” Kizer
Dan “VanGogh” Miedema
Dustin “Irish Hoss” Brooks
Todd “Badger” Simmons
Don “Radio” Lucero
Steve “Pimento” Kunkel (Q)
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community
leadership.
F3 is always:
▪ Are free of charge
▪ Are open to all men
▪ Are held outdoors, rain or shine, heat or cold
▪ Are led by men who participate in the workout in a rotating fashion, with no training or
certification necessary
▪ End with a Circle of Trust
Credo – Leave no man behind; but leave no man where you found him.
5 stations
Switching after the hill is completed by station 5
1) Core – American Hammers, Flutter Kicks, Box Cutters, Freddie Mercuries
2) Legs- Lt. Dans, Hillbillies, Mt. Climbers, Lunges
3) Upper Body – Merkins, Shoulder Taps, Wide Arm Merkins, Hand-Release Merkins
4) Block Work – Curls, Thrusters, Squats, Kettle Bell Swings
5) Run up the hill, 5 Side Saddle Hops, back down the hill; 3 Burpees (X2)
Circle of Trust (COT)
Count-o-rama
Name-o-rama
The 6 – Samuel “Mile High” Cordova
Announcements – HC for Secret Santa and 1/04 Black Swamp Holiday Gathering – Huck needs a head
count
LDP3 –The Shield Lock
Prayers and Prayer Intentions
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