May 30, 2020 | Halleck Park | AO – The Pit | 68°
PAX: Firewalker, Crab Cakes, Bloodshot, Safe Ride, Girl Dad, Baby Shark, Crawl, Lucky Charms, Smash Mouth, Seluki (FNG), The Plague
Q: The Plague
This is F3 – Fitness, Fellowship and Faith. F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core principles:
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
Warm-A-Rama
• SSH – 20 IC
• Imperial walkers – 20 IC
• Mountain climbers – 20 IC
• Sun God’s – 20 IC (10 each direction)
• Jump tucks – 10 on up
Pre-Thang – Bunny Hop
• Single leg hops – 20 each leg on up
• Both leg hop – 20 on up
• Single leg lateral hops – 20 IC each leg
• Both leg lateral hop – 20 IC
• Single leg back/forward hop – 20 IC each leg
• Both leg back/forward hop – 20 IC
• Bunny shuffle – broad jump forward, two hops back – 15 IC
The THANG – Conquer the Beast
Beast with a Mucho Chesto set and a Bruce Lee set after each round. (1)
• Beast: 6 reps, 6 “cones/stations”, repeat 6 times.
*** depending on where you do this your 6 cones/stations may be various distances apart. The goal is to run an equal distance between each 6 reps in the beast. This could be from one end of your driveway to the other – you choose 🙂
• Mucho Chesto:
• Merkin – 10 on down
• Wide Merkin – 10 on down
• Diamond Merkin – 10 on down
• Ranger Merkin – 10 on down
• Bruce Lee:
• American Hammer – 15 IC
• LBC – 15 IC
• Heel Touch – 15 IC
• Dying Coach Roach – 15 IC
• Crunchy Frog – on open
Set 1 – Burpees, Mucho Chesto, Bruce Lee
Set 2 – Jump Squat, Mucho Chesto, Bruce Lee
Set 3 – Makhtar N’diayes, Mucho Chesto, Bruce Lee
Set 4 – CDDs, Mucho Chesto, Bruce Lee
Set 5 – Jump Tuck, Mucho Chesto, Bruce Lee
Set 6 – Bonnie Blair’s,, Mucho Chesto, Bruce Lee
*PAX only got through round 3 before calling Omaha.
Circle of Trust:
• The Plague shared the value of being vulnerable and finding out people accept you for who you are.
• The goal of F3 is that we help guys figure out who they are and then empower them to have an impact in their community using their talents and abilities.
• Don’t waste your time trying to be someone you weren’t created to be. Be yourself and let God use you to have a greater impact on your community.
Aye!
The Plague
