3.15.2021 – 34 degrees, windy, misty

Big EZ – Spring Forward Beatdown

6 PAX – Butterfly, Springbok, Sarge, Pickles, Beefsteak, Ace (Q)

F3 mission: to plant, grow and serve small workout groups for men for the invigoration of male community leadership. 

5 core principles: Always Free, Open to All Men, Held Outdoors, Peer-Led, Ends 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 10 IC

– Abe Vigodas x 10 IC

– Imperial Walkers x 10 IC


Thang 1: Global Warming

– Al Gore for 10count and shuffle right. Complete each exercise called by the Q and change direction of shuffle while staying in Al Gore

– 10 merkins 

– 10 burpees

– 10 Bobby Hurleys

– rinse and repeat


Thang 2: 21s

Line up on a parking space line. At one end do squats, the other end do plank jacks 

– 1 squat, 20 plank jacks

– Zig zag hops along the line to other side 

– 2 squats, 19 plank jacks

– Zig zag hops to return.  Modify by turning sideways and hopping forward and back over the line 

– continue until you get to 20 squats and 1 plank jack


Thang 3: Motivators 

– start at 8

Mosey, stop for ring of fire

– Hold plank in circle. Each pax completes 5 Merkins, then 3, then 1 

Mosey to Mary


– LBCs x 20 IC

– Flutter Kicks x 15 IC

– Pretzel crunch x10, then switch legs  IC

– Low Plank, up to high plank 1 min

Recover, Recover!

Circle of Trust

Announcements: check out F3 Exicon for workout ideas posted in Slack in Excel/Google Sheet format. Keep the cans coming in for March,  AO March Madness continues this week l, check out slack for the next matchup to cheer on or join in for it this week.

Prayer Requests:   Beefsteak’s 2.0 after injuring her MCL.  For strong marriages, may we remember to continue to work our relationships every day.  For Ace’s nephew preparing for Confirmation. That we all can remember to discern our decisions through our faith and how we can bring our own gifts and talents to our decisions. 

Moleskin:  Note that when holding Al Gore and shuffling in a group, the circle naturally starts shrinking.  Also, zig zag hopping down and back for 21s quickly gets modified. 

Thank you for the opportunity to lead today. 

YHC, Ace

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