8.25.2021

Big EZ – 73 degrees, calm, rain as we haeaded for the cars!

Circuit Training Block Party!

9 PAX – Ten Point, McStuffins, Mullet, Kickstarter, Springbok, Pantalones, Pickles, Sarge, 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.

Warm up:

– Abe Vigodas x 10 IC

– I’s Y’s T’s

– SSH x 20 IC

– Weed Pickers x 10 IC

– Hillbilly Walkers x 15 IC

Farmer Carry to lower lot

Thang: Circuit training! We used a timer on my phone that beeped every 30 seconds with 10 second rest. Ran a lap between sets. Rinse and repeat 3 times. 

Set 1:

Shoulder press (30 seconds)

Squats (30 seconds)

Curls (30 seconds)

Reverse lunges (30 seconds)

Lawnmowers (30 seconds)

Mosey a lap around lower lot

Set 2:

Thrusters (30 seconds)

Dips (30 seconds)

Kettle bell swings (30 seconds)

Blockies (30 seconds)

Tricep Extensions (30 seconds)

Farmer carry to new spot

Mosey a lap around lower lot

Mary: 

– LBCs x 20 IC

– Flutter Kicks with block x 15

– Take it or Leave it sit-ups until time ran out

Recover, Recover!

Circle of Trust

Name-O-Rama & Announcements: 

Prayer Requests: For the country of Afghanistan, for our F3 brothers healing from injury, for health during increasing COVID rates again, thankful for Pickles family having recovered now from COVID.

Moleskin:  circuit training on Block day worked well. The app is “Interval Timer” and it worked well for times exercises.  Great mumblechatter from the PAX in set 1, but set 2 quickly quieted them down to push through the reps.  Mullet Swings is forever the name for kettle bell swings after Mullet demonstrated his skills by flipping the block at the top of the kettle bell swing. I’m just so inspired by this group of men pushing each other to be better. Thanks for the opportunity to lead.

Ace

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