Southview High School
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Date/Time
Date(s) - 09/09/2018
6:00 am - 6:45 am
The Q:
Sipe and Nails
Location
Southview High School
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Sylvania
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09/09/2018 – Don’t Stop Now:
Date: 09/09/2018
Time: 6:00 – 6:45 AM
Location: The Fuse – Southview High School
Q: Bourbon
PAX: 10 Total – John Henry, TuPac, Nails, Geppetto, Stark, Ticket, Sipe, LaVar, Hazmat, Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate 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
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 10 burpee penalty for each missed round.
Beatdown:
• Four cones in corners to make a rectangle.
• Start at 15 reps of exercise at cone 1, sprint to cone 2 and complete 15 reps of exercise, etc. until you finish back at cone 1.
• Drop reps by one each cycle through and get as low as you can.
• Cone 1 = Merkins x 2
• Cone 2 = Plank Jack Shoulder Taps
• Cone 3 = Burpees
• Cone 4 = Captain Thors
It was a chilly morning with a slight drizzle. Radar said it was pouring rain, but that held off just in time for us to put in some work.
Started with 21’s and YHC challenged group to get it right the first time. The HIMs did and nailed it! Then the fun began with the cone rotations. Half way through the time for the beatdown, YHC called the group to circle up. Time for more 21’s. We failed (barely) the first time, so it was a sprint to the far cones and back. Second time around, the men nailed it! Finished the last half with the rest of the cones. Stark killed it and lapped everyone to finish out ALL the reps for 15 to 1! YHC is humbled to lead and serve with such great men of F3 Toledo. Also very humbled to have such support from his boys from the South to support him up North for a Q.
Count-O-Rama, recognize the 6, and Name-O-Rama. Ticket was the 6 and shared his love and how he has been impacted by F3 in the last year and a half
COT / Prayers and Intentions: Prayers for the FiA ladies and the weather; prayers for those dealing with natural disasters and flooding local and far away; those dealing with sickness and pain; thankfulness for our abilities we have been blessed with.