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

Warm up:

– 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

Mosey

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

Mosey

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

Mosey

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

Mosey

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

Mary: 

– LBCs x 20 IC

– Flutter Kicks x 15 IC

– Pretzel crunch x10, then switch legs  IC

– Superman, Ironman, pulses of each

Recover, Recover!

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. 

YHC, Ace

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: