9.13.2021

Big EZ – 72 degrees

16 PAX at the Big EZ!!

@beater @beefsteak @Butterfly @McStuffins @Toto @Ten Point @Pantalones @Pickles @Sarge @Baio @Kickstarter @Llama Llama @f3brickyard @Springbok FNG Brad @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

– Arm Circles Fwd and Back

– Hill Billy Walkers

– Mosey to the wall

Thang 1: Wall work – 3 Rounds: 15,10,5 reps 

Dirty Hookups. 4 -count 

Step ups

Ascending Testicles: 15 degrees, 

Step Ups

Ascending Testicles: 45 degrees, 

Step Ups

Ascending Testicles: BTTW

Step Ups

Indian Run

Thang 2: Ring of Fire 

Holding plank and performing Merkins in a rotating fashion starting with the Q and increasing by one rep each round until the Q says recover. We did up to 5 or 6 before it was time for Mary. 🙂

Mosey to Mary

Mary:

LBCs x20 IC

Heal Stretches x 20 IC

American Hammers x x20IC

X Factors x20 IC

Superman pulses

Ironman plus pulses

Batman plus pulses

Recover, Recover!

Circle of Trust:

Announcements: those who attended the retreat shared with the group more about how fun it was and the great fellowship if brought to them personally.  Same also for the group that helped a neighbor move who was in need of help. Also, remember Diaper drive this month. Sarge is collecting. 

Prayer Requests: prayers for Brickyard’s grandson, Beater’s family celebration of life for his father in law. Sarge in his trip to Chicago. Prayers for all of us and this challenging world. Ended with Serenity prayer. “GOd grant me the serenity to accept the things I cannot change, the courage to change the things that I can, and the wisdom to know the difference.”  Thanks for the opportunity to lead. 

Ace

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