2.3.2021
Big EZ – 23 degree, snowy leftovers and cold
8 PAX – Beefsteak, Pickles, Mullet, McStuffins, Butterfly, Springbok, Beater, Ace (Q)
5 core principles:
Always Free, Open to All Men, Held Outdoors, Peer-Led, End in a Circle of Trust
Disclaimer: Not an expert, modify as needed. F3, Zionsville Presbyterian, and I are not responsible. Maintain social distance
Warm up:
– SSH x 20 IC
– Weed Pickers x 15 IC
– Abe Vigodas x 10 IC
– Al Gore hold 15 seconds, circle left, circle right, hold with overhead claps
– High knees 15 seconds
– Butt kickers 15 seconds
Zamp Carry to new spot
The Thang
Set 1: Arms
Colt 45 IC: 15 each of bottom curl, top curl, full curl
40 Rocky Balboa
15 Overhead Press
40 Rocky Balboa
15 Tricep Raises
40 Rocky Balboa
10 CPRs: “C”url, Overhead ”P”ress, Tricep “R”aise
40 Rocky Balboa
Ruck carry to new spot
Set 2: Legs
20 Goblet Squats
10 Incline Merkins
20 Alternating Side Squats
10 Decline Merkins
20 Kettle Bell Swings
10 Alternating Merkins
10 Man Makers
Farmer carry
Set 3: Waterfall
Group on their six holding up block for chest press. Q begins with one rep and each pax in circle complete a rep in sequence. Then 2 reps, 3, 4, 5…
Group in squat position holding block straight out -Hitler. Q begins with one rep of pulling the block to their chest and each pax completes it around the circle, then 2, 3 until we can’t anymore.
Group holds plank on top of block. Q begins Blockee with 1 rep, and each pax completes 1 rep, then 2, 3, 4 until Q calls time.
Mosey to Mary
Mary:
– LBCs x 20 IC
– American Hammers x 20
– Pretzel crunch x10, then switch legs IC
– Flutter Kicks x 10 IC
– Plank, then add shoulder touches
Recover, Recover!
Circle of Trust:
Name-A-Rama
Announcements/Prayer Requests: Freed to Lead discussion on Zoom at 8:30pm. Lay two chapters focus.
Prayers for Pickles family, thanks to F3 men, and prayers we can continue to be leaders in our families, work, and communities.
Moleskin: note to self… holding a block straight out in front of you while in a squat and waiting for 8 PAX to complete a round of exercises only works for 2 rounds :). Chatter of cold hands didn’t stop us and we rocked the block party. SYITG
Ace