The Pit BACKBLAST: Be Accepted

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:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. 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

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