9.20.2021

Big EZ – 72 degree

8 PAX – Beefsteak, Pantalones, Springbok, Sarge, Butterfly, Brickyard, Acorn, 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

– Imperial Walkers

– Mosey

Thang 1: Mix it up: 2 Rounds

Mike Tyson Merkins

Jog out and back

Dips

Jog out and back 

Squats

Jog out and back

Werkins

Jog out and back 

Mountain Climbers

Jog out and back

Mosey

Thang 2: Basketball Surprise

PAX form circle and Q begins by tossing the ball to the PAX next to them. When you receive the ball, call out the first exercise seen on the ball, pass it to the next PAX and begin performing the exercise.  Each PAX continues to perform their exercise until the ball returns to them and they select a new one.  Keep moving the ball around the circle until the Q calls time. 

Thang 3: calf raises and jumps 

Jumps – Forward, side 1, side 2

Calves – Straight, turned out, turned in

—- bear crawls in between each out 10ft and back to curb

Plank up/downs on curb

Plank up/downs with merkin on curb

Mosey to Mary

Mary:

LBCs x20 IC

Crab Cakes

Plank, side plank left, side plank right

American Hammers

Recover, Recover!

Circle of Trust:

Announcements: reminder to bring diapers this month

Prayer Requests: Brickyard’s grandson for continued improvement. Beefsteak’s son who is starting medical trials.  Ace who is traveling internationally this week. 

Moleskin: mumblechatter today was great as we traversed the grounds into and out of the rain. We re-Welcomed Acorn to the group after a snafu in his first naming.  

Thanks for the opportunity to lead. 

Ace

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