Search For Pie
F3 – Fitness Fellowship and Faith
“Today we are focusing on the First F Fitness”
PAX present: Grease Fire, Sweet Sweet, Stranglehold, Echo, Bayside, Duracell, Double Dip, Short Sale, Painkiller, Range Ball, Irish Car Bomb, Mulch, THC Farva
Mission Statement
“To plant, grow and serve men’s small workout groups for the invigoration of male community leadership”
Disclaimer
“I am not a professional – all exercises are merely a suggestion, please modify as needed. From this point on there is a real risk of injury so please be safe”
5 Core Principles
Free
Open to all men
Peer led
Always outside
End with COT (Circle of Trust)
Warmarama:
We ran down to the entrance to the neighborhood while doing the following while running:
15 Sun Gods (Front)
15 Sun Gods (Reverse)
15 Seal Claps
Pre-Thang:
We partnered up to take turns running up the small hill and Bernie Sanders back down. At the top, we completed the number of burpees correlated with the number of times we went up the hill. The partner not running would hold a “Plank Death” until his partner returned. A “Plank Death” is a Swipper inspired Chloe plank with an alternating leg raise. All PAX completed 10 trips up the hill. Lots of sweat stains on the street….love it!
Thang:
We moseyed to the Werner runway marked by 6 light up cones. We would run to each set of cones and complete 14 reps at each cone, which represented 3.14 or Pie.
1st trip down: (ICB asked to pick up the cones after the first trip…nice try!)
14 Merkins
14 T Merkins
14 Workins
2nd trip down:
14 Dips (on picnic tables)
14 Durkins (feet on picnic tables)
14 Carolina Dry Docks
3rd trip down:
14 Air squats
14 Bobby Hurleys
14 Alt. Lunges (IC)
4th trip down:
14 Farva Beans (clockwise) & 14 Farva Beans (counter clockwise)
14 Heels To Heaven
14 Flutter Kicks (IC) Duracell’s choice
Mary:
Sarpy Slammers
NOR
See above for PAX present
COT: We joined the Titan Alley murph crew for the shovel flag pass from Lucky Charms to Feeney.
Prayer – Lucky Charms
10-7, EOT
Farva