4.19.2021

Big EZ – 42 degrees, calm

11 PAX – Brickyard, Receptor, Mullet, Butterfly, McStuffins, Beater, Pantalones, Sarge, Beefsteak, 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:  Not an expert, modify as needed.  F3, Zionsville Presbyterian, and I are not responsible. Maintain social distance

Warm up:

– Weed Pickers x 10 IC
– SSH x 20 IC
– Abe Vigodas x 10 IC
– Arm Circles x10 IC & reverse
– Imperial Walkers x 10 IC

Long Mosey to Rocks

Thang 1:  Rocks and more 

Pick two rocks sized for 1 in each hand. Each exercise down to the speed bump and back

Walking Lunges with overhead press

Rotate to the persons rocks to your left

Bear crawl pushing your rocks

Rotate to the persons rocks to your left

Nutcrackers

Rinse and repeat for 2nd set. 

Indian Run to lower lot

Thang 2: Merkins and Motivator

2 sets: 15 Wide Arm Merkin, 15 Merkin, 15 Diamond Merkin

10 Counts when needed then repeat

Motivator from 8

Mosey

Thang 3: cardio break

20 Apolo Ohnos each leg

20 Bob Hurleys

20 Mountain Climbers each leg 

20 Plank Jacks, hold plank, then move to low plank 

Mosey to Mary

Mary: 

– LBCs x 20 IC

– Low Dolly x 10 IC

– Pretzel crunch x10, then switch legs  IC

– American Hammers x 20 IC

Recover, Recover!

Circle of Trust

Announcements/Prayer Requests: Thank you to Receptor for bring back the Coffeeteria. He will schedule our first in the coming weeks. Prayers for Brickyard’s niece who recently had a stroke and is recovering.  Prayers that we may all be humble.  “Being humble means recognizing that we are not on earth to see how important we can become, but to see how much difference we can make in the lives of others.” Gordon B. Hinckley. Let’s keep giving it away!

Moleskin: some good mumblechatter had while “dragging our balls” and reliving the first weekend of spring sports games and practices. Some longed for the return of the circle of man as many of us get to our 2nd round of the vaccine. Thanks for the opportunity to lead. 

Ace

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