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
Twists
dips
Squats
-Benjamin’s with partner – 100 total then lap around swim
-curls
-overhead presses
-lunges –
Nameorama
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,
