01/11/2025 – Fortress: Binford's Here For A Year
– A dedication to Cardinal
Date: 01/11/2025
Time: 6:30 – 7:30 AM
Location: Fortress, 601 E Boundary St, Perrysburg, OH 43551
Q: Binford
PAX Count: 15 Total
PAX Names:
Astro
Phat Thor
Binford
Golden Gate
Carmen Sandiago
Tarnished
Guardian
Geppetto
Mamba
Isosolese
Photon
Badger
Meatloaf
Van Wilder
Oil Change
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
Beatdown: A dedication BD to Cardinal of F3 Knoxville
Intro:
2 years ago F3 Knoxville sadly, lost their F3 brother, Cardinal (Taylor Phelps), during a VQ of his. He had a big smile, bigger heart, and we loved having him at Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him that morning in your thoughts and prayers during this difficult time.
Warmup:
SSH x15 IC
Tempo Merkins x10 IC
Low Slow Flutter x10 IC
Sir Fazio Arm Circles x10 IC Forward/Reverse
Hallelujahs x10 IC
Samson Hold 20 secs
MICHAEL PHELPS
Knoxville Cherry Pickers x10 IC
Willie Mays Hays x 10 IC
Workout – “Card’s Run and Repeat”
3 rounds of exercises. Do set at one end of lot, run to other end, repeato. Then go to next round.
Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each
Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each
Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each
Squat hold for the 6 when you return until all PAX have finished
As a group if there is time: (and there was)
Burpees x 20, run to other end of field/lot and repeat
Mary:
Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.
Notes:
Tempo Merkin – 1, 2, 3 lowering. Up on 4.
Knoxville Cherry Picker – aka Daisy Picker
Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.
Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Geppetto
• Announcements – Cardinal and emphasis on CPR knowledge to wrap up
• LDP3: Binford
• COT / Prayers and Intentions