4.26.2021

Big EZ – 39 degrees, clear skies, full moon

9 PAX – Butterfly, Toto, Mullet, Pickles, Springbok, Receptor, Pantalones, Eno, 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

– Grass Grabbers x 10 IC

Mosey

Thang 1: Partner Up Balls to the Wall v2

Mountain Climber and Wall Sit x 100

Curb Jumps and Balls to the wall x 75 (25 forward, 25 left, 25 right). Repeat for 2 sets or about 10 minutes 

Indian Run to lower lot

Thang 2: Waterfall Plank

Up to down, Down to up, up to low Merkin, 5 merkins

10 count and repeat

Mosey to circle

Thang 3: Partner Up Race to the Flag

Complete combined rep count while one pax runs to flags and back and the other completes the exercise 

100 Burpees

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

– Superman and Ironman, add the pulse 

Recover, Recover!

Circle of Trust

Announcements/Prayer Requests: Don’t miss your chance for the week of Beefsteak (TWOBS). It starts tomorrow!  Prayers for all traveling into town in Toto’s family and for Ace headed to St Louis. Prayers for us men to be inspired to serve others in our families, communities, and workplaces.  Stay humble. 

Moleskin: great chatter of readjusting to life with weekend activities. Good to get to know Toto further, and hearing the Pax dread for the Balls to the Wall exercise.  It all just makes me smile.  Thanks for the opportunity to lead. 

Ace

Leave a Reply

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

%d bloggers like this: