Site: Block Party
Site Q: Fine Print
Conditions: 41 degrees, Calm
Q: Lite-Brite
PAX: 8 PAX. Bobsled, Kryptonite, Kickstand, Butta, Hard Hat, Griswold, Lil House, Lite-Brite
FNG: None
5:30am
F3
-Fitness
-Fellowship
-Faith
5 Core Principles
-Free
-Open to all men
-Always held outdoors
-Lead in a rotating fashion
-Ends with a COT
F3 Mission Statement
-Plant, Grow and Serve small workout groups for the invigoration of all male community leadership
Disclaimer
-I am not a professional, modify as necessary
Mosey to the bball court with coupons
Warm-A-Rama:
Sun Gods Forward (x15 IC)
Sun Gods Reverse (x15 IC)
Raise The Roofs (x15)
Cherry Pickers (x15 IC)
Moroccan Night Clubs (x15 IC)
Merkins (x15)
Tappy Taps (x15 IC)
Big One’s (x10)
Runner Stretch R (10 Count)
Drop Back Knee (10 Count)
Fold over front knee (10 Count)
Runner Stretch L (10 Count)
Drop Back Knee (10 Count)
Fold over front knee (10 Count)
Air Squat (x30)
5:40am
Count off into groups of 3
Group #1 (Push Group)
Starts at Station #1 and farmer carries to Station #2 to push group #3
Group #3 in turn pushes Station #1 (Rifle carry/ Farmers carry coupons)
So on and so forth alternating back and forth
Station #1 Upper Body (AMRAP)
Round 1 – Coupon Curls
Round 2 – Coupon Overhead Press
Round 3 – Offset Right Coupon Merkins
Round 4 – Offset Left Coupon Merkins
Round 5 – Bent over Coupon Rows
Round 6 – Upright Coupon Rows
Station #2 Lower Body (AMRAP)
Round 1 – Coupon Swings
Round 2 – Coupon Sumo Squats
Round 3 – Coupon Alternating Lunges
Round 4 – Coupon Deadlift
Round 5 – Calf Raises w/ Coupon
Round 6 – Squat Press w/ Coupon
6:05am
Mary
-10 IC Imperial Walker Squats
-Rancid Style Hammers
Name-O-Rama
Prayers:
- Swipers family
- Kryptonite coworkers
- ICB’s Aunt
- Unicycles Grandma
- Bobsled Flag Pass Brickyard
Announcements:
- 2.0 at Dragons Lair
- 1st Friday Lunch
- 5 year anniversary April 23rd
- New site at Russell, May 18th
CoT: Family
I discussed missing out of a lot of family events in the past 20 years after graduating high school. My dad was the high school football coach in my home town and is having our high school football field named after him. It brought up a lot of emotions which inspired me to remind the PAX to reach out to those family members available to them and touch base.
Aye,
-LB 💡
