The Fortress (Woodland Park)

1. 

   Geppetto says:

   March 14, 2020 at 9:27 am

   Workout: I Got A Fever!
   Date: 3/14/20
   Location: The Fortress – Woodlands Park – Perrysburg, OH
   QIC: Geppetto
   PAX: 13 – Bourbon, Dutch, Huffy, Pablo, Venom, Casper, Spaulding, Geppetto, Hannibal, Landslide, OK, Full House (FNG), Charmin
   F3 – Fitness, Fellowship, Faith
   Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
   The core principles of F3 are that it must:
   • Be free of charge
   • Be open to all men
   • Be held outdoors, rain or shine, heat or cold
   • Be 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.
   • End with a Circle of Trust

   The Thang: Exercises that begin with the letters DAILY RED PILL:

   D.aft Punk – 12 count lunges. Left leg forward, back to center. Left leg to the side, back to center. Left leg back, back to center. Right leg back, back to center. Right leg to the side, back to center. Right leg forward, back to center. Around the world. Get it? 10 reps OYO
   A.be Vigoda – Slow windmills 10 Reps in cadence
   I.ndian Bear Crawl Line up head to toe in plank, guy at the end bear crawls to the front, then the next guy etc. While waiting PAX are doing Merkins. One time through the PAX.
   L.t. Danger Lt. Dan’s with a Merkin. The sequence goes lunge-lunge-squat-merkin. 10 reps OYO
   Y.ul Brynner-(seven different Merkins) Carolina DD, Wide Arm Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Chuck Norris Merkin 10 each OYO

   R.E.D. Barchetta
   100 yds. – 100 SSH – 100 yds. Plank for six
   75 yds. – 75 Mt Climbers – 75 yds. – Plank for six
   50 yds – 50 LBC’s – 50 yds – Plank for six
   25 yds – 25 Merkins – 25 yds – Plank for six
   10 yds – 10 Burpees – 10 yds – Plank for six

   P.eople’s Air Presses Sit against a wall and do air presses. Three sets of 10 in cadence
   I.ndian Crab Walk While lined up on your six, the guy in the back crabwalks to the front, then next guy, etc. Guys on 6 are doing LBCs while waiting. One time through all the pax.
   L.a La Leggy – squats, calf raises, squat jumps, and calf raises (10, 4 count each in cadence)
   L.eg Wreckers Separate groups 25 yards apart. Group 1 does Lt. Dan’s until they reach Group 2. Group 2 holds Al Gore. Upon arrival, Group 1 holds Al Gore while Group 2 Lt. Dan’s back. Three cycles. The song “Stayin’ Alive” was playing so we finished up with John Travolta’s (10 reps each side OYO).

   Called time and ran back to the flag for:

   Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and Prayer. Count o Rama – 13. The Six – OK. Got his name because he’s from Oklahoma. Thought the group was going to be like CrossFit but realized quickly its so much better. Double posted his first day in F3 and has been posting like crazy since. Announcements: Stay safe with COVID-19. YHC read a portion of DOAH’s official F3Nation statement on the virus. As men, this is the kind of situation we are made for. To LEAD our families and communities through a difficult situation. Bourbon mentioned the book Freed to Lead and encouraged PAX to read it. Landslide talked about continuing to support the local community and restaurants during this time.

   Moleskin/Spreadsheet from the Gloom:
   • YHC tried to integrate some new exercises to the mix. Or at least new names!
   • 37 degrees, little to no wind.
   • Honored to lead this group of HIM
   • Welcome FNG Full House!
   • Hoping today was fun for everyone and challenging.
   • Music playlist centered around COVID-19. Stayin Alive, In the Air Tonight, Stand Back, Don’t Stand So Close To Me, Down with the Sickness, Get Back, Harder to Breathe, It’s The End of the World As We Know It

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