7.28.2021

Big EZ – 70 degrees, calm

Block Party!

9 PAX – McStuffins, Springbok, Mullet, Sarge, Solo (DR from Houston), Butterfly, Ten Point (FNG), Pickles, 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

– Arm Stretches

– 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 

50 Rocky Balboa

15 Overhead Press

50 Rocky Balboa

15 Tricep Raises

50 Rocky Balboa

15 CPRs:  “C”url, Overhead ”P”ress, Tricep “R”aise

50 Rocky Balboa

Farmer carry to new spot

Thang 2: Legs with Partner Run to opposite side of lot

200 Goblet Squats

200 Kettle Bell Swings

200 Chest Press

200 Calf Raises

Ruck carry to Mary

Mary: 

– Take it or Leave it sit-ups x 15

– 2 count Leg lifts over the block 10 IC

– LBCs x 30 IC

Recover, Recover!

Circle of Trust

Name-O-Rama: Great to have an FNG naming today.  Welcome Buckshot to the group! Also we had a downrange PAX from Houston area visiting today. Like all our Houston area PAX, It was great to meet Solo! 

Announcements/Prayer Requests: prayers for Mullet’s sister (Karen) as she goes through some challenging times.  Keep Solo in your thoughts as he drives back to Houston today. COVID cases are rising. Stay vigilant and wear a mask in large/exposed environments.  

Moleskin:  YHC shared more of my Why and a recent leadership quote that I’ve reflected on in recent months. “When you can’t control what’s happening, challenge yourself to control the way you respond to what’s happening. That’s where your power is!” (The Minds Journal). Thanks for the opportunity to lead. 

YHC, Ace

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