Block party Q 9/15

Q – green house

PAX – fine print, hei hei, t swift, Avis, Kryptonite

F3- fitness fellowship and faith

Our mission is to plant, grow and serve small workout groups for the re-invigoration of male community leadership.

5 principles

  • free of charge 
  • open to all men
  • always outside
  • led in a rotating fashion,
  • End with a Circle of Trust.

-Credo – leave no man behind but leave no man where you found him. 

-I am not a trained professional so modify as needed.

-mosey Around park 

-warm a Rama

-coupon warmarama:

-1 legged goblet hinge at waist – 5 each side

-coupon extended planks – 10 sec hold each around circle

Bird dogs – 10

flying squirrels with push-up (or shuffle around) -10

-alternating foot taps -20

-derkins – 20

-partner exercises to 1-10

Chest presses




-Benjamin’s with partner – 100 total then lap around swim


-overhead presses

-lunges –


COT – stress, listen to your body and listen to your actions. Snapping at kids, happens and you need to do something different.

recognize it and take action – prayer, meditation, rest,

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