AO: Adventure Park - Saturday

When: 07/31/2021

PAX:

Number of Pax: 25

Pax Names: Big Mac, Bing, Chilipepper, Cottontail, Dragnet, Enron, Fireball, Lancelot, Maui, Mr. Clean, Papa Smurf, Pyro, Ripken, Sea Duty, Sea Lion, ShamWow, Sir Wallace, SnapShot, Spartan, Spinal Tap, Sweet Pepper, Trump, Tugboat,

Number of FNGS: 1

FNG Names: Chowdah

QIC: Lobstaah


The BackBlast:

5 CORE PRINCIPLES of F3 

  • It is free of charge.
  • Open to all men.
  • Held outdoors, rain or shine, heat or chill.
  • Peer-led in a rotating fashion by members of the PAX 
  • Always ends with a Circle of Trust.

Disclaimer

I am not a professional this morning
You are participating at your own risk
You are responsible for your own well being 
Always do your best, but know your limits and modify as needed.

Warm-Up

Mosey to the dog park with Butt kickers, High knees, Karaoke towards the woods, Karaoke towards the park, and Nur

  1. Side Straddle Hops x20
  2. Strawberry Pickers x10
  3. Michael Phelps x15
  4. Agitators x15
  5. Lunge position each leg for 10 and switch
  6. Squat position pushing knees out for 10

6 Minutes of Mary

  1. Imperial Walkers x 15
  2. Mountain Climbers x 15
  3. LBCs x 15
  4. Shoulder Taps x 15
  5. Freddy Mercury’s x 15
  6. Peter Parker’s x 15
  7. American Hammers x 15
  8. Parker Peter’s x 15
  9. Heel Taps x 15
  10. Evader Holyfields x 15
  11. Crunchy frog x 15
  12. Plank jacks x 15

 

The Thang

Using Proper Form

Repeat the following 5 exercises – 1 minute on and 10 seconds rest in between

After each round – Run the loop and return to the next station

Repeat same exercises for 4 rounds with emphasis on FORM

Merkins

Squats

Big Boys

Carolina Dry Docks

Lunges

 

Announcements

Starting this Monday, the Monday AO will be in front of Winn-Dixie

Sign up for Wild pax in December

We are Cleaning up SR70 on the last Saturday of every month, starting today

Sir Wallace will be hosting a Beach Run, this Wednesday, August 4th at 7:00 on Siesta Key

Come out for some Extra Credit on Saturdays before the Beatdown.  It is run at a fellowship pace. 

 

Praises 

For Sea Lion’s wife’s brother and sister-in-law who recently decided to get Baptized.

 

Prayer Requests

For Mr. Clean’s stepdaughter’s husband as he goes through some renewed difficulties.

For Trump’s family to have safe travels during their upcoming vacation.

For Trump’s daughter as she goes through the application process to get accepted at Bradenton Christian.

For Maui and his family as they prepare for a little one in a few weeks.

For Chilipepper’s son, Pepperoncini, who just moved to Georgia. 

For Chowdah’s son Joshua. 

For Spinal Taps Grandfather who recently had a stroke.

For all the families with children going back to school. 

For all of those around the world still battling COVID.

 

Leave a Comment

F3 Suncoast