December 19, 2019|Copperfields | AO – The Maize | Clear 32°
PAX: Stretch, Splinter, Hard Hat, Sully, Hog(respect), Butterfly(respect), Crab Cakes, Lemon Law, Thor, Uncle Rico, Barn Door, Blue Suede
Q: Uncle Rico
Welcomed 12 PAX to a beautiful morning at The Maize. Cited the mission of F3, “Plant and grow small workout groups for the invigoration of male community leadership”. Uncle Rico pointed out that he is definitely not a professional and to modify as needed.
Held in Parkin lot.• SSH 15 IC• Hairy Rockettes 15 IC• Imperial Walkers 15 IC• Knee High’s15 IC
PAX then moseyed to a flat area on the way to the big hill. Uncle Rico called it planking around all positions are to a count of 10 – Start in reverse plank, stay in reverse plank with hip thrusts, Role to side plank left arm up, stay in position and hip movement down and up, move to regular plank, pickle pushers, roll to the side with right arm up, stay in position and hip down and up. End
PAX then moseyed to the big hill, split into 2 groups. Group at the top of the hill did amrap, group at the bottom of the hill would push after doing exercises with coupons at the bottom of the hill them bar crawl to push the group at the top of the hill. That group would crawl bear to the workout at the bottom of the hill.
Top of the hill• LBC’s • Heals To Heaven• Scissor Kicks• Big Boy sit ups• Dancing Chilcutt
Bottom of the Hill• Plank Jacks 20 IC• Blockie 10• Mountain Climber’s 20 IC• Deadlift – 20• Scorpion Dry Dock – 20 – 10 each leg up
PAX moseyed back to the shovel flags for Mary.
6MOM:• American Hammers 40 IC
COT, Announcements, TAPS
Bruiser coffeteria Monday morning
Prayers for those in the hospital and those needing surgery and their families