The Fortress (Woodland Park)

1. 

   Bourbon says:

   November 16, 2019 at 9:50 am

   11/16/2019 – Rollin’ with tha Homies Beatdown:

   Date: 11/16/2019
   Time: 6:30 – 7:30 AM
   Location: The Fortress – Woodlands Park

   Q: Bourbon
   PAX: 15 total: Hazmat, Hannibal, VanGogh, Meatloaf, Ponzi, Casper, Flo, Stark, Slurpee, BlackJack (FNG), Chanel, Pacer, Spaulding, Jennay, and Bourbon (Q)

   F3 Mission: Fitness, Fellowship, Faith; To plant, grow and serve men’s small workout groups, in order to invigorate 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.
   o The PAX successfully completed 21’s on their FIRST try. Well done men!

   Beatdown: Rolled dice by each man around the circle and ended with the ab/core workout.
   • Rolling dice:
   o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
   o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
   o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
   o Once you complete the exercise, you plank in the middle until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
    Exercise 1: Merkins
    Exercise 2: Side Straddle Hops (4 count, in cadence)
    Exercise 3: Sprints (from one set of cones to other and back)
    Exercise 4: Lt. Dans
    Exercise 5: Burpees
    Exercise 6: Carolina Dry Docks

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

   • Actual Workout based on PAX rolls of dice:
   o 21 x Side Straddle Hops (4 count, in cadence)
   o 60 x Merkins
   o 50 x Carolina Dry Docks
   o 40 x Carolina Dry Docks
   o 100 x Carolina Dry Docks
   o 30 x Side Straddle Hops (4 count, in cadence)
   o 20 x Merkins
   o 60 x Side Straddle Hops (4 count, in cadence)
   o 60 x Burpees
   o 1 x Sprint from cones to cones and back
   o 20 x Burpees
   o 60 x LBCs
   o 50 x American Hammers (2 count)
   o 40 x Flutter Kicks (2 count)
   o 30 x Rope Climbs (2 count)
   o 20 x Leg Levers
   o 1 x 90 Second Plank
   o 15 x Burpees (100 Burpees rolled; split into two groups and distributed burpees)
   o 30 x Burpees (60 Burpees rolled; split into teams of two)
   o 10 x Side Straddle Hops (4 count, in cadence)
   o 60 x Burpees
   o 20 x Burpees
   o 60 x Merkins
   o 100 x Side Straddle Hops (4 count, in cadence)

   • Totals:
   o 221 Side Straddle Hops (4 count, in cadence)
   o 205 Burpees
   o 190 Carolina Dry Docks
   o 140 Merkins
   o 60 LBCs
   o 50 American Hammers (2 count)
   o 40 Flutter Kicks (2 count)
   o 30 Rope Climbs (2 count)
   o 20 Leg Levers
   o 1 90 Second Plank
   o 1 Sprint from cones to cones and back

   Count-O-Rama and Name-O-Rama

   Learn about the 6: Casper

   Announcements.

   COT / Prayers and Intentions.

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