Workout F3
April 19, 2022| Sanitarium |PLHS| 36 degrees

’s Pax: 18

QIC: Double Dip

5:00am Pre-Run: swiper, stitches, ICB, double Dip

5:30am Welcome – F3 stands for Fitness Fellowship and Faith. The mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.

5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).

FNGs today – no

Double Dip reminded the PAX that he is not a professional. Modify as necessary. From this point forward there is a real risk of injury.

5:33am Warm-a-rama:
Line up on the goal line for exercise

  • Lunges 10 then side lunges to the 20
  • Knee hugs ankle pulls
  • Skips with sungods switch at 10 yards
  • Karaoke facing the school
  • Karaoke facing the school coming back
  • Static stretches
  • Hang for a 10 count
  • Spread legs down the right for a 10 count
  • Down to the left for a 10 count
  • Down the middle for a 10 count
  • Quad stretch with right leg for a 10 count
  • Quad stretch with left leg for a 10 count

5:40am Pre Thang- On the football practice field
Groups of 3: Need to do a total of 300 Maverick Merkens. All member do as many as they can then run to the opposite goal line and back. The group will pick up where they left off and each member of the group does as many as they can.

5:50am The Thang – groups of 4
Race #1 300 yards of tire flips every 25 yards you have 5 burpees 10 merkins and 15 IC bonny blairs

We didn’t get to the follow workout. (For next time.)
Race #2 200 yards of tire flips every 25 yards you have 5 burpees 10 Carolina Dry Docks, 15 IC apollo Onos
Race #3 100 yards of tire flips every 25 yards you have 10 burpees 20 workins and 30

6:07am
Mary – low dollys, american hammers rancid style

At 6:08 am

  • The Name-a-rama: Truck Stop, LegoLos, Shingles, Mortar Black Tuesday, Sweat Roll, Low Flow, Irish Car bomb, Stitches, Swiper, Rooney, Bayside, Shrute, Black Flag, Durecell
  • Announcements:
  • Convergence Saturday
  • Flag pass at the DZ
  • Brick builder
  • Squeaky blood drive 29
  • Nugent Flag Pass from Schrute to ICB

Prayer Requests:

  • Brother david shingles

COT

Aye! Double Dib

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