Big EZ – 43 degrees, calm

11 PAX – Beefsteak, Mullet, Pickles, Proximity, Receptor, Pantalones, McStuffins, Sarge, Cheeseball, Springbok,  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:  I’m 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
– Finkleswings x10 per leg
– Hillbilly Walkers x 10 IC
Zamp Carry to new spot

Thang 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
Farmer carry to new spot

Thang 2: Legs

20 Goblet Squats
10 Incline Merkins
20 Alternating Side Squats
10 Decline Merkins
20 Kettle Bell Swings
10 Alternating Merkins
10 Blockees
Zamp carry

Thang 3: Jumps and Dips

20 Block Jumps
20 Dips
15 Block Jumps
15 Dips
10 Block Jumps
10 Dips
5 Block Jumps
5 Dips
15 Chest Press 
Farmer carry to Mary


– Take it or Leave it sit-ups x 15
– 2 count Leg lifts over the block 10 IC
– LBCs x 20 IC
– American Hammers with the block x 10 IC
– Pretzel crunch x10, then switch legs  IC

Recover, Recover!

Circle of Trust
Announcements/Prayer Requests: Great to hear of the new AO at Holland park from the PAX that joined for the first workout.  According to Cheeseball, it’s only 22 roundabouts and 7 stoplights away!  So enjoy it sometime soon :).  Prayers out to Coyote and his family as after the loss of his mom and good thoughts to Cheeseball as he interviews for a new job. 

Moleskin:  The PAX were holding their breadth for all the extra power needed to lift the block, leaving the mumblechatter to a minimum today. It was a party with Cindy.  We lifted her high, we lifted her low, we jumped on her, we took her and left her.

Thanks for the opportunity to lead. 
YHC, Ace

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