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.**
Backblast: June 19th, 2025
AO: The Wall
PAX:
Carmen Sandiego – Q
Ukulele
Workout: Fartleks “black ops”
FNG’s: none
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: Ran to the pump station and ran 2 hills
The “Thang”:
Ran 5 miles of hills and straightaways at variable speeds.
Count-O-Rama: 2
06/19/2025 – Juneteenth:
Date: 06/19/2025
Time: 5:30 – 6:15 AM
Location: The Wall – Riverside Park, Perrysburg, OH
Q: Bourbon
PAX Count: 18 Total
PAX Names:
Dutch
Capitol
Coconut
Lego
Ukulele
Irish Hoss
Fat Amy
Guardian
Ten Pin
Frodo
Huckleberry
Redken
Finkle
Carmen San Diego
Purdy
Geppetto
Nitrous
Bourbon
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
Warmup:
• Motivators. 10 to 1.
Beatdown:
• History: Juneteenth represents the annual holiday that celebrates the official emancipation of enslaved people in Texas on June 19, 1865, marking the end of slavery in the United States. This was nearly two years after President Abraham Lincoln emancipated enslaved Africans in America.
• The Awakening:
o 6 x Burpees [6-count, in cadence]
o 19 x Chain Breakers [4-count, in cadence]
o 18 x Imperial Walkers [4-count, in cadence]
o 65 x Mountain Climber [4-count, in cadence]
• The Journey to Freedom:
o 6 x Jump Squats [4-count, in cadence]
o 19 x Lunges (2 is 1) [OYO]
o 18 x Perfect Merkins [OYO]
o 65 x Side-Straddle Hops [4-count, in cadence]
• New Dawn Freedom Sprint:
o Sprint up the ramp to the American flag
o Plank until all PAX get to the flag
o Sprint down the ramp and plank at the bottom until all PAX get to the bottom
• Unity Core:
o 6 x American Hammers [4-count, in cadence]
o 19 x BBSU’s [4-count, in cadence]
o 18 x Flutter Kicks [4-count, in cadence]
o 65 x LBC’s [OYO]
• New Dawn Freedom Sprint (Final):
o Sprint to the second pole toward Hood Park
o Recover for the 6
o Plank
o Circle Merk to 65
o Sprint Back to start
Playlist:
• “Wade the Water” – Cynthia Liggins Thomas
• “Glory” – Common and John Legend
• “Get Up, Stand Up” – Bob Marley
• “Freedom” – Beyonce
• “I Can” – Nas
• “Power” – Kanye West
• “This is America” – Childish Gambino
• “Higher Ground” – Stevie Wonder
• “Say It Loud” – James Brown
• “Fight the Power” – Public Enemy
• “A Change is Gonna Come” – Same Cooke
COT:
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Irish Hoss.
• Announcements
• LDP3
o Shovel Flag
o Site Q, Geppetto, shared the following blog post from F3 Johnson City:
• https://f3netn.com/2016/10/22/its-just-a-flag-like-f3-is-just-a-workout/
• COT / Prayers and Intentions
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