2/1/2020 – The Pit Backblast: You never know

February 1, 2020 | AO – The Pit | Halleck Park | 27°

PAX: Gunner, Crawl, Smashmouth, Safe Ride, Gipper, Stretch, Bloodshot, Lucky Charms, Fire Walker, The Plague

Q: The Plague

The Plague welcomed 10 PAX to The Pit. 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 baseball field for warm-a-rama.
Warm-A-Rama
• Seal claps – 20 IC
• Hillbilly Rockettes – 20 IC
• SSH – 20 IC
• Predator Jack’s – 20 IC
• Sun gods – 10 each side
• Windmills – 15 IC

PAX moseyed to the line of trees for part 1 of the thang

Part 1: Tree Ladder – increase reps by 5 at each tree, moseying in between trees
• Makhtar N’diayes – 5, 10, 15, 20
• Catalina Wine Mixers – 5, 10, 15, 20
PAX moseyed to another line of trees in a nearby open field for part 2.

Part 2: 10, 10 , 10 – complete reverse ladder of 3 exercises starting at 10 reps down to 1
• Merkins
• Squats
• Gas pumpers

PAX stayed at the same line of trees and completed ladder 11s with Bonnie Blair’s and Bobby Hurley’s.

PAX then moseyed back to pavilion for a few extra moves
• Chicken peckers – 10 IC
• Dirty Hookups – 10 IC
• Australian mountain climbers – 10 IC
• Mike Tyson’s – 10 IC

PAX moseyed back to the shovel flag for 6 MoM
6 MOM
• Slow LBCs – 20 IC
• Side crunches – 10 IC each side
• American Hammers – 20 IC

COT
• The Plague shared a quote from the F3 QSource blog: Today u could be standing next to someone who is trying their best not to fall apart. So whatever you do today, do it with kindness in your heart.

Prayer
• YHC closed out in prayer.
Coffeteria at HyVee in Shadow Lake.

Aye!
The Plague

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