The Fortress (Woodland Park)

1. 

   Bourbon says:

   February 8, 2020 at 11:16 am

   02/08/2020 – Birthday Bash:

   Date: 02/08/2020
   Time: 6:30 – 7:30 AM
   Location: The Fortress – Woodlands Park
   Q: Bourbon

   PAX: 21 PAX – Stark, Van Gogh, Charmin, Spaulding, Booyah, Landslide, Slurpee, Okaay, Flo, Dutch, Ponzi, Casper, Geppetto, Moana, Hannibal, Huffy, Raven, Bambi, Chit Chat, Old Crowe (FNG), and Bourbon (Q)

   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

   Warmup:
   • Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
   o PAX missed the mark twice for a total of 10 burpees. Q decided to move on for sake of time.

   Beatdown: One turn around the circle for Birthday Bash; core workout; finish with more Birthday Bash
   • Birthday Bash: PAX form a circle. Start with one PAX who gives his birth month and day. Each month corresponds to an assigned exercise; each day corresponds to a number of reps performed. Entire PAX suffers the same routine based on each birthday given and gives 100% until 50% of PAX completes the exercise reps. Once 50% complete, we move to the next member of the circle and repeato.

   o January – Stalking Awareness Month:
    Bonnie Blairs; days = # reps
   o February – American Heart Month:
    100m sprints; days 1-9 = 3 reps; days 10-19 = 5 reps; days 20-29 = 7 reps
   o March – National Athletic Training Month:
    Burpees; days = # reps
   o April – National Keep America Beautiful Month:
    Diamond Merkins; days = # reps
   o May – National Guide Dog Month:
    Buddy Wheelbarrow to cones and back; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
   o June – National DJ Month:
    Jump Squats; days = # reps
   o July – National Cell Phone Courtesy Month:
    Hand-Release Merkins; days = # reps
   o August – National Wellness Month:
    Plank Jack Shoulder Taps; days = # reps
   o September – National Honey Month:
    100m Bear Crawl; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-30 = 3 reps
   o October – Breast Cancer Awareness Month:
    Merkins; days = # reps
   o November – Academic Writing Month:
    Captain Thors (big boy sit-up to American hammer [4-count] = 1 rep); days = # reps
   o December – National Drunk and Drugged Driving Prevention Month:
    Lieutenant Dans; days = # reps

   • Core workout:
   o 60 LBC (little baby crunches)
   o 50 American hammers (2-count)
   o 40 flutter kicks (4-count)
   o 30 rope climbs (2-count)
   o 20 leg levers
   o 90 second plank

   • Continue birthday bash

   • Actual workout:
   o 21 x Side Straddle Hops
   o 5 x Burpees
   o 21 x Side Straddle Hops
   o 5 x Burpees
   o 30 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
   o 17 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
   o 3 x Burpees
   o 19 x Burpees
   o 3 x Jump Squats
   o 3 x Sprints to cones and back
   o 14 x Bonnie Blairs (2 is 1)
   o 22 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
   o 12 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
   o 3 x Buddy Wheel Barrow to cones and back
   o 18 x Hand Release Merkins
   o 29 x Merkins
   o 14 x Jump Squats
   o 16 x Plank Jack Shoulder Taps (2 is 1)
   o 32 x Burpees
   o 15 x Jump Squats
   o 6 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
   o 28 x Hand Release Merkins
   o 22 x Merkins
   o 7 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
   o 20 x Diamond Merkins
   o 60 x LBC’s
   o 50 x American Hammers (2 is 1)
   o 40 x Flutter Kicks (4 is 1)
   o 30 x Rope Climbs (2 is 1)
   o 20 x Leg Levers
   o 1 x 90-Second Plank
   o 28 x Plank Jack Shoulder Taps (2 is 1)
   o 7 x Diamond Merkins
   o 25 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
   o 21 x Bonnie Blairs (2 is 1)
   o 8 x Diamond Merkins
   o 3 x Sprints to cones and back

   • Totals:
   o 119 x Captain Thors (BBSU followed by 4-count American Hammer = 1)
   o 64 x Burpees
   o 60 x LBC’s
   o 51 x Merkins
   o 50 x American Hammers (2 is 1)
   o 46 x Hand Release Merkins
   o 44 x Plank Jack Shoulder Taps (2 is 1)
   o 42 x Side Straddle Hops
   o 40 x Flutter Kicks (4 is 1)
   o 35 x Bonnie Blairs (2 is 1)
   o 35 x Diamond Merkins
   o 32 x Jump Squats
   o 30 x Rope Climbs (2 is 1)
   o 20 x Leg Levers
   o 6 x Sprints to cones and back
   o 3 x Buddy Wheel Barrow to cones and back
   o 1 x 90-Second Plank

   Count-O-Rama and Name-O-Rama

   Learn about the 6th: Spaulding

   Announcements.

   COT / Prayers and Intentions.

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