12.31.2019 – Wild Kingdom: Reflect Forward

December 31, 2019 | AO – Wild Kingdom | Lake Zorinsky | 26°

PAX: Hard Hat, Thor, Hog, Tonight Show, Barn Door, Thomas, Slick, Uncle Rico, Crab Cakes, The Plague

Q: The Plague

The Plague welcomed 10 PAX to a beautiful morning at Wild Kingdom. Reminded PAX that he is not a professional and to modify exercises as needed. Reminded PAX of the 5 core principles, and noticed there were no FNGs. Stated that F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership

PAX moseyed to the parking lot for warm-a-rama.

Warm-A-Rama
• Seal claps – 20 IC
• Mountain climbers – 20 IC
• Cherry Pickers – 20 IC
• Sun gods – 10 each
• Overhead claps – 20 IC

Thang
PAX gathered at one end of parking lot and together completed 4 circuits consisting of 10 exercises each. Between circuits PAX ran to opposite end of parking lot and back.

Circuit 1

  • merkins 10
  • squats 10
  • xbody mountain climbers 10 IC
  • burpees 10
  • leg raises 10
  • shoulder taps 10 IC
  • Bonnie Blair’s 10 single leg
  • crunchy crab 10 IC
  • monkey humpers 10 IC
  • jump squats 10

Circuit 2

  • single arm burpee 10
  • Carolina dey socks 10
  • break dancer Burpee 10
  • big boys 10
  • jump tucks 10
  • side plank rotation 10
  • Merkin opposite arm/leg raises 10
  • in out plank 10 IC
  • flutter kicks 10 IC
  • mountain climbers 10 IC

Circuit 3

  • blast off merkins 10
  • in out squat 10 IC
  • groiner 10
  • plank jack 10 IC
  • Burpee 10
  • gas pumpers 10 IC
  • plank knee taps 10 IC
  • quad merkins 10
  • Turkish getup jump 10
  • diamond merkins 10

Circuit 4

  • gas pumpers 10 IC
  • ab circles 10
  • LBCs 10 IC
  • Freddie mercuries 10 IC
  • Kobe Bryant 10 IC
  • heels to heaven 10
  • dying cockroach 10 IC
  • alt toe touches 10 IC
  • v-ups 10
  • American hammers 10 IC
    PAX moseyed back to the shovel flags

• COT
• 2 Peter 2:19-22 – They promise them freedom, but they themselves are slaves of corruption. For whatever overcomes a person, to that he is enslaved. For if, after they have escaped the defilements of the world through the knowledge of our Lord and Savior Jesus Christ, they are again entangled in them and overcome, the last state has become worse for them than the first. For it would have been better for them never to have known the way of righteousness than after knowing it to turn back from the holy commandment delivered to them. What the true proverb says has happened to them: “The dog returns to its own vomit, and the sow, after washing herself, returns to wallow in the mire.”
• Reflect on the past year, surrender control to God and move into a new year knowing he’s got your back.
• Tonight Show closed out in prayer.

Aye!
The Plague

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