Boot camp style workout. At Woodland Park. Two large Playgrounds, Frisbee Golf Course, 1 Mile Dirt Track, HUGE Field. Plenty of space here to craft a diabolical smokefest for even the strongest PAX. Park at Grace Church off of East Boundary Drive. SATURDAYS always followed up with 2nd F (fellowship) breakfast/coffee. Great opportunity to get to know members of F3 Black Swamp and refuel from the workout.
Fortress – No Mulligans Given
Theme: Golf (every station = a “hole,” no redos, push through)
Date: 08/16/2025
Time: 6:30 – 7:30 AM
Location: Fortress – Perrysburg, OH
Q: Binford
PAX Count: 6 Total
PAX Names:
Spaulding
Golden Gate
Hannibal
Longhorn
Van Wilder
Binford
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
Count-O-Rama and Name-O-Rama
Announcements
LDP3 – Binford
COT – Binford
Prayers and Intentions – Group Prayer
Work:
—
Warm-up (5–7 min)
Side Straddle Hops – 20 IC
Windmills – 10 IC
Imperial Walkers – 15 IC
Arm Circles (forward/backward) – 10 IC each
Mosey lap around lot
—
Disk Golf Theme
The Course – 9 Holes Front Nine
Each “hole” has a par (rep count). Pax rotate through together. Every throw cost the par rep count.
Hole 1 – Driving Range
20 merkins
Hole 2 – Sand Trap
25 jump squats
Hole 3 – Short Putt
15 big boy sit-ups
Hole 4 – Long Fairway
20 walking lunges (each leg = 1)
Hole 5 – Bunker Burpees
5 burpees
Hole 6 – Water Hazard
15-yard bear crawl
Hole 7 – Chip Shot
10 Carolina Dry Docks
Hole 8 – Rough Lie
25 monkey humpers
Hole 9 – Clubhouse Sprint
Sprint
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