1.15.2020 – Paradise Island: Naked and Afraid


January 15, 2020 | AO – Paradise Island | Paradise Bakery | 30°

PAX: bubbles, slick, khakis, tater tot, sandlot, Blue Chip, merch, vandelay, Brazilian, slowpitch, Saul, wait time, white claw, splinter, FDIC, two step, hard hat, firewalker, the plague
Q: The Plague

The Plague welcomed 19 PAX to a beautiful morning at the Paradise Island. 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 the mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership
PAX moseyed for warm-a-rama.

Warm-A-Rama led by Tater Tot
• SSH – 20
• Hillbillies – 15 IC
• Copperhead squats – 15
• Happy taps – 15
• Mountain climbers – 15
• Merkins – 20

PAX moseyed around the island stopping along the way for some moves.
• Stop 1 – 5 Burpees and 30 Bonnie Blair’s
• Stop 2 – 10 Burpees and 25 Bonnie Blair’s
• Stop 3 – 15 Burpees and 20 Bonnie Blair’s
• Stop 4 – 20 Burpees and 15 Bonnie Blair’s
• Stop 5 – 25 Burpees and 10 Bonnie Blair’s
• Stop 6 – 30 Burpees and 5 Bonnie Blair’s

PAX moseyed back to the shovel flags for 20 American Hammers IC.

COT
•T.D. Jake’s Crushing book excerpt on fruit or wine

The Plague closed out in prayer.

Aye!
The Plague

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s