Written by 4.2.2021 – 22 degrees, still
Big EZ – Four Corners Beatdown
8 PAX – McStuffins, Mullet, Butterfly, Pantalones, Sarge, Receptor, Snooki, 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
– Al Gore 10 count, shuffle left, overhead claps, shuffle right
Mosey
Thang 1: partner up and alternate until you complete full rep count
Set 1: Grapevine and 100 Burpees
Set 2: Traveling Frog Jumps and Big Boy Sit-up 100
Set 3: Bear Crawl and 200 Dips
Mosey
Thang 2:
Four corners: 5 Merkins at each
Side 1: Sprint
Side 2: Shuffle Left
Side 3: Sprint
Side 4: Shuffle Right
Complete 5 laps OYO
Pick up the six
Mosey to Mary
Mary:
– LBCs x 20 IC
– Flutter Kicks x 15 IC
– Pretzel crunch x10, then switch legs IC
– Low Plank with alternating punches
– High Plank with shoulder taps
Recover, Recover!
Circle of Trust
Announcements: April 8th 3rd F volunteering at Zionsville Presbyterian Food Pantry. 2.0s and Ms welcome and three shifts available. Slack channel for info or ask Sarge. GrowRuck in STL 7/16-18.
Prayer Requests: Continued prayers for those healing from injury and sickness. Prayers for all those requests in our hearts, but unspoken.
Moleskin: Quite a bit of mumblechatter from the PAX this round. The cold weather didn’t help. High rep counts and Bear crawls always make a PAX feel special. Pushing and supporting each other through a beatdown is so powerful and inspiring. Great reflection from Reflector after his first two weeks at F3; it only takes a few workouts to feel the power of this group of men and fellowship and strength it gives to you as a PAX. He’s already EHing!
Thank you for the opportunity to lead. YHC, Ac