Friday, Jul; 12th, 2024 | Combine| Kiewit Middle School | a beautiful 65 degrees, Ideal for a beat down!
58 PAX: Ketchup, Wentworth, Doge Coin, Frosty, Love Connection, Da Fridge, Obi Wan, Babyback, Misty, Kill Switch, Wheezie, Skipper, Bullseye, Motor Boat, Cutting Edge, Tater Tot, Superfly, Mrs. B, Laser Jet, Whiplash, Smelly Cat, Haboob, Stripes, Chucky, Pantyhose, Sparty, Bubbles, Armbar, Slow Pitch, Gator, Teachers Pet, Jukebox, Anonymous, Lance, West Nile, Speedbump, Sweet-Sweet, Killians, Summer Catch, Dufresne, LPC, Mr. Rogers, Longneck, Walleye, Shamwow, Papa Smurf, Flatstick, Slapshot, Cadbury, The Plague, Ditka, Hemi, FNG (Red Tape), Gutter, el Presidente, Steeple, Barbershop, Starlord
QIC: Star-lord
5:15am – I welcomed the PAX to F3 and stated 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) Free of charge, 3) Always outside, 4) Led in a rotating fashion, and 5) Ends with a Circle of Trust (COT).
The motto of F3 is to leave no man behind, but leave no man where we find him.
I am not a professional fitness instructor. Therefore, the PAX were instructed to modify as necessary.
There was 1 FNG today, Eric Sinewicki (Red Tape). Welcome, Brother!
5:17 am – Warm-o-rama
A nice and quick warm-o-rama with a mosey around the parking lot ending by larger gate.
15 Side-straddle hops (IC)
5 Scorpion Dry Docks (CDD with one leg raised)
5 Rockette Dips (Dip w/1 leg lifted)
5 Steps Crawl Bears
5 Stagger Merks (One hand in normal position other in front)
5 Imperial Squat Walkers
5 Turkish Get-Ups
5 Superman Merks
5 Hatching Butterflies (Make butterfly position with legs and do WWI sit-ups)
5 Paula Abdul Lunges (2 steps forward and 1 step back)
5:25 am – The Thang at the track:
Counted PAX off 1-5 and then separated into 5 groups around the field for a little Ring of Fire action! I set the tabata timer for 1 minute with 15 second break in between each set to rotate. All stations were AMRAP until timer went off.g
1st rotation exercises were as follows:
Scorpion dry docks
Prayer squats
American hammers
Rockette Dips
T-icides (Suicides with increasing T-Merks at each stop)
2nd rotation exercises were:
LBC’s
Prisoner squats
Carolina dry docks
T-Merks
Crawl bear-icides (Crawl-Bear Suicides)
3rd rotation exercises were:
Stagger-merks
Webbicides (Standard suicide with increasing number of Merks at each stop… first line – 1 Merk, back to beginning, 2nd line – 2 Merks… etc)
Imperial Squat Walkers
Turkish Get Ups
Crunchy Frogs
4th rotation exercises were:
Bernicides (Bernie Sanders Suicides)
Superman merks
Hatching butterflies
One-legged burpees
Paula abdul lunges
5:50am Omaha
We did a quick round of Johnny Dramas around the horn and Rancid Style Hammers to close it out
6:00 Name-o-Rama and Announcements – see above for list of those who posted.
Announcements:
– Bullpen Launch – Bennington
– West-O Survey
Prayers:
– Eva for recovery
COT:
– Thanks to all that came out and supported Barbershop through the year, all precious site Q’s for making this site a must every week and in particular, Barbershop for selecting me to keep the tradition moving along. Jazzed to serve and continue to give it away!
Cheers,
Star-Lord