Q: Sweet Roll
PAX Members: (8) Danza, Sister Act, Gump, Baby Shark, Robin Hood, Baby Shoes, Muffs, and Singlet
YHC: Welcomed the Pax at 5:30 welcoming to F3’s Main Stage. “F3 stands for Fitness Fellowship and
Faith. F3 has 5 core principles, Free, Open to all men, always held outside, led in a rotating fashion and
we Always end in a circle of trust. The mission of F3 is plant, grow and serve small workout groups for
the reinvigoration of male community leadership. I am not a professional so please modify as
necessary.”
Warm O Rama:
Tappy Taps
Sun Gods
Big Ones
SSH’s
The Thang: Sweet Roll created used some help from the exicon to craft a high based beat down. We
moseyed down to the field and performed the following group exercise…
Plank Hurdles-
Groups of 3. 1st man does 3 burpees then sprints to the 10-yard line then holds a plank, 2nd man does
3 burpees then sprints and 20, hurdling the dude at the 10 yard line, then holds a plank. 3rd guys sprints
to the 30 hurdling the man at the 10 and the 20. The process repeated itself down the football field and
back.
ALARM
A-L-A-R-M (Similar to B.O.M.B.S. except these stand for Arm, Leg, Abs, ‘R’ Run, ‘M’ Merkins): An exercise
group of movements performed in successive fashion without rest; generally these are performed in
multiples (e.g. ALARM 1 = Dry Docks, Lunge, LBC, Run, Merkin; ALARM 2 = Shoulder Taps, Squat Jumps,
Peter Parkers, Run, Diamond merkins ALARM 3 = Burpees, Jump Squat, Heals to Heaven, Run, T Merkins
4= Shoulder Press, Sumo Squats, Gas Pumpers, Run, Check Norris Merkins
(After the ALARMS we were kicked of the field due to a MS Football Camp. No Worries though, Sister
Ace directed us to the shot put filed where we continued our group exercises.
Bataan Death Crawl
A combination of Catch Me If You Can and a traditional Bear Crawl. The last person drops and does 5
Burpees, while the rest of the Pax Bear Crawl in a line. After completing the Burpees, the last guy runs to
catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees,
while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a
set of Burpees, until the Q calls it or a certain distance has been reached.
BIG BANG
The Pax lined up in a line east to west and held a plank. The Q then shouts an exercise, everyone runs 10
and does 10 of that exercise and then jog backs to the starting point. The process repeats itself to the
20, 30, 40, and 50 yard line. Each distance equaled the number of reps.
Mary- 3 Minutes of Planks
Minute one 15 seconds of Mt Climbers followed by 45 seconds of plank hold.
Minute two 15 seconds of Groiners followed by a 45 second plank hold.
Minute three 15 seconds of Peter Parkers followed by 45 seconds of a plank hold.
COT: I spoke to the PAX about how fickle the mind can be. One-week you’re feeling good and then even
the smallest event can through you off and you lose your mojo. I shared a story of how this happened to
me recently. I was humbled and I lost a bit of my spirit. F3 and the gloom helped me get it back. I made
sure the 8 men with me that morning realized how badass they are. There are not too many men that
will come to the Gloom freely to become better. We are awesome and we need to reassure ourselves of
that fact daily.
AYE!!
Sweet Roll