1/9/2019, Paradise Bakery Regency AO – Paradise Island 24 degrees

PAX: The Plague, Low Man, Wait Time, Vandallay, Big One, Room Service, Khakis, Point Break, Brazilian

Q: The Plague

Welcomed 9 PAX to a breezy morning on Paradise Island. Reminded PAX that he is not a professional and this is not your honeymoon and will not be sponsored by Sandals. There will be no chocolate covered strawberries only pain served on a gloomy platter.

The PAX moseyed to Dragons Ultra-Lounge (aka parking lot near trail entrance) for warm-a-rama. Mumble chatter about how dark Dragons Ultra-Lounge was and minimal view of crystal-clear ocean water.
• SSH 20 IC
• Alternating shoulder taps 20 IC
• Jump Ins 10 IC
• Burpees 10 OYO

Visual Acuity Test
PAX moseyed around Stuart Cove (aka Regency Lake).
Stopped at lover’s canyon for some Merkin-delights
• Incline Merkins 20 on down
• Derkins 20 on down

Continued mosey and stopped at Fort Montagu pier (aka dog park) and circled up for a quick thang.
• Lunges 15 on down (each side)
• Psycho flutter kicks (shoulder blades up) 15 IC
• Merkins 10 on down

PAX continued mosey toward Parliament Square (aka Regency Park).
Upon arrival at Parliament Square, PAX stopped to perform a few moves:
• Air Squats 30 on down
• Pull-ups 20 OYO
PAX then moseyed back to Paradise Island for CoT.

Circle of Trust:
o Prayers for injured PAX and healing
o The Plague discussed the QSource blog post from 1/8/19 on vision
o Coffeteria/3rdF discussion was held inside Paradise Bakery.

Next F3 Event – 1/10/19 @ 0530 – The Maize AO –with Ethanol on the Q


The Plague

F3Omaha - 1961 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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