3.26.2021 – 48 degrees, windy
Big EZ – Classic Beatdown
10 PAX – Pickles, Butterfly, McStuffins, Receptor, Mullet, Beefsteak, FNG (Dave), Springbok, Sarge, 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
– SSH x 20 IC
– Weed Pickers x 10 IC
– Abe Vigodas x 10 IC
– Imperial Walkers x 10 IC
– High Knees x 15 sec
– Butt Kickers x 15 sec
Thang 1: Curb Your Enthusiasm
Line up along the curb
20 OYO – Curb jumps forward, then Bear Crawl out and back
20 OYO – Curb jumps right side, then Bear Crawl out and back
20 OYO – Curb jumps left side, then Bear Crawl out and back
Rocky Balboas – 20 count (2 is 1) toe touches on the curb, then Bear Crawl out and back
Thang 2: Ring of Fire down by 5s
All PAX hold Plank while Q starts the exercise for round 1, each PAX individually completes the exercise counting his reps out loud, when he finishes the PAX to the left takes a turn, until all PAX complete the exercise. 10 count rest, then move to round 2 and so on.
Round 1 – Plank Jacks x 10
Round 2 – Squats x 15
Round 3 – Merkins x 10
Thang 3: Parking Space Tracer
Each PAX finds his own double parking space. Run up one line, side shuffle, run backward down opposite line, complete 1 burpee, then retrace it. Repeat with 2 burpees, then 3, 4, 5 burpees, and then count it back down to 1. Hold plank and wait for the six.
Repeato with Merkins up to 5 and back down to 1, hold plank and wait for the six
Thang 4: Dips under tension and Calf Raises
PAX begin in dips starting position on curb. Q calls out down and PAX count the rep aloud. Q will vary the cadence and instruct PAX to move feet out to heels and in on feet to change the difficulty. 2 rounds
20 calf raises IC of each type: straight toes, toes pointed out, toes pointed in.
Mosey to Mary
– LBCs x 20 IC
– Flutter Kicks x 15 IC
– Pretzel crunch x10, then switch legs IC
– Superman, Ironman, pulses of each
Circle of Trust
Announcements: Convergence at 7am at the Hill and CSAUP Ruck at 1:15am if you’re feeling bold. Q Source has slowed down with only a few making it consistently. Be thinking of other 2nd F. Zionsville church reached back out about volunteer work. Ace will let the group know next steps.
Prayer Requests: several unspoken as we welcomed back McRib (ahem.. McStuffins) from injury and great to see all the support of each other through some tough facts of life over the last several weeks.
Moleskin: great to see men this week at Big EZ. Receptor with 3 posts on week 1 and FNG Dave coming out from an EH by his family in Kansas City. Thank you for the opportunity to lead today.