Boot camp style workout. On the River. Amazing way to watch the sun come up and start the day with sweat pouring over your rejuvenated soul. Some ramps, lots of steps, a little concrete, a little grass, all the fixens for beautifully scripted beatdown!
Best Parking is on Cherry Street. **Please be considerate when you park on the side streets, keep the Mumblechatter at a minimum out of respect for the residents.**
The Wall: Big Spender
Date: 03/20/2025
Time: 5:30 – 6:15 AM
Location: The Wall – Perrysburg, OH
Q: Binford
PAX Count: 9 Total
PAX Names:
Mile High
Guardian
Finkle
Spaulding
Oil Change
Coconut
Life Alert
Geppetto
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: 2nd F event March 28, Convergence in May
LDP3 – Geppetto
COT – Oil Change
Prayers and Intentions – Binford Brother in law mom, Purdy and his family
Work:
Total Time: 45 minutes
Warm-Up (10 min)
Complete together:
Jog in place – 2 min
High knees – 30 sec
Butt kicks – 30 sec
Arm circles – 1 min
Squats – 15 reps
Merkins – 10 reps
Split into teams. Choose someone that will draw a card after the buy in is complete.
The Buy-In (Complete as a Team Before Drawing a Card)
Merkins – 5 reps (advanced: explosive push-ups, intermediate: standard, beginner: knee push-ups)
Dips – 5 reps (use a low surface or triceps floor dips)
BBSU – 5 reps
The Cards (Each team gets their own shuffled deck of 10 cards: Ace-10)
1. [Ace] The Snake Crawl – Run Up Stairs, Run Down around the ramp, Bear crawl final ramp back to stairs
2. Jump Squats – (100 total as a team) call out 10
3. Lunges – Up the stairs, mosey down
4. Merkin Challenge – 100 total as team call out 10
5. Burpees – 75 as team, call out 5
6. Wall Sit Hold – Up half the stairs to the wall. Count off to 90
7. Aussie Merkins – (100 total per team) call out every 10
8. Plank Hold – Top of steps 90 second count off as team
9. Broad Jumps – Up Ramp to top of first landing
10. Mountain Climbers – (200 total as a team) call out every 10
Repeato as needed.
—
Cooldown (5 min)
Standing hamstring stretch – 30 sec each side
Quad stretch – 30 sec each side
Shoulder stretch – 30 sec each side
Deep squat hold – 30 sec
Deep breathing – 1 min reflection
Leave a Reply to Binford Cancel reply