5/19/22 Brickyard Q
Weather: Moderate rain, 42°F, Feels like 35°F, Humidity 95%, Wind 15mph from N
PAX: Vanilla Ice, Betamax, Danza, Ice-T, Knobs
QIC: Knobs
At 5:30 Knobs ran through the Core Five Principles with the PAX:
• Free of Charge
• Open to all men
• Held outdoors rain or shine
• Led by men in rotating fashion
• End in CoT; I am not a professional so modify as needed
Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership!
Credo is to Leave no man behind, but leave no man where you found him! No FNG’s today so let’s start WarmARama!
WarmARama: 5:32
• 20 SSH IC
• 10 Tappy Taps
• 10 Big Ones
• 10 Albatross Batwings 10 (Fwd, Back, Chinook, Seal Clap)
• Bodies: When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total).
Pre-Thang: 5:40 Go to benches in corner; Groups of Three
• 20 Bulgarian Squats (10 Each leg)
• 20 Dips
• 20 Inverted ‘Maverick’ Merkins
Thang: 5:48 “IPC 2020 – Week 2 – The Spoke” Six Stations with a run. At 5:52 we numbered off into groups of 7. 1 PAX Member at Station. Stations are approximately 20 ft apart.
Shovel Flag/ Center Spoke
• 10 Thrusters
• Rifle Carry to next station
Station 1:
• 10 Blockee’s
• Rifle Carry to center flag.
Station 2:
• 20 Derkins
• Rifle Carry to center flag.
Station 3:
• 20 Kettlebell Swings (Eye level)
• Rifle Carry to center flag.
Station 4:
• 20 Weighted Squats (behind neck)
• Rifle Carry to center flag.
Station 5:
• 20 Vertical Chest Press
• Rifle Carry to center flag.
Station 6:
• 20 Alpos (Reverse Hand Pull)
• Rifle Carry to center flag.
Repeat until Omaha called.
Omaha will be called at 6:08 so we can do Mary at the Shovel Flags. Mary will consist of
• E2K
• Heel Touches
• Heels to Heaven
• Gas pumpers
• American Hammers Rancid Style
Announcements & Prayers:
Announcements: Heartland Hope Saturday. Prayers for McKay Family, Paisley Power & anyone dealing with mental health.
CoT: Gratitude
Reflect upon your present blessings—of which every man has many—not on your past misfortunes, of which all men have some.”
—Charles Dickens
What are you grateful for? (silence for 30 secs) My ask if you today is for you to write down your gratitude for the day… let someone know why your grateful for them!