2/8/2020 AP beatdown 0700 hrs 45F clear with plenty of morning dew
16 PAX = Sparky, 8-Ball, Recall, Amazon, Rebar, Omaha, Woodford, Drake, CrunchBerry, ShamWow, GrandSlam, FIFA, Bubbles, Lambeau, Jimmy Dean, 9-Lives
Q = Sir Wallace
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
Warm up
Two Mosey laps around pond: karaoke’s, butt kickers, side shuffles, high knees, nur
Circle up:
Arm circles, strawberry pickers, ssh, shoulder taps, mnt. Climbers, 6” hold leg raises, Merkins, toy soldiers
Thang
Diamond routine: ~100 yards completes one round then next exercise
(Hold plank position until all in)
- 5 reps burpees at all 4 cones, MOT = sprint
- 10 reps meekins x’s 4 ““ MOT = bear crawl
- 15 reps salsa drops x’s 4 “” MOT nur
- 20 heels to heaven x’s 4 “” MOT sprint
- 25 reps plank Jacks x’s 4 “” MOT sprint
Form 2 teams
Line up at Pull-up bars:
- each pax performs 5 sets pull-ups with rep hold to 5,4,3,2,1 in rotation while other Pax perform an exercise (lunges, overhead claps, air chairs, SSH, arm circles)
Tractor tire flips:
- two tires with singles file line of pax jogging in place/ high knees while front man flips tire 1,2, or 3 times then goes to back of line
(Once all pax had a turn, change direction, and repeat this routine for a duration of 10 minutes)
– An all out full throttle lap around cones and back
Cool Down
Regrouped at pavilion:
- tricep dips
- Low flutter kicks
- American hammers
- Supermans
- Carolina Dry docks
Circles of Trust
Welcome two new FNGs:
ChrunchBerry and GrandSlam
Announcements:
- Super Hero 5K next Saturday’s morning at Benderson Park
- GoRuck in Tampa April 3-5 https://f3nation.com/shop
Praises:
- great turnout at Night to Shine
- Injured Pax returning today and gave it their best
- For pax being brave enough to speak up and open their heart to each other
Prayers:
- heartfelt group prayer for fellow pax in attendance that are overcoming personal struggles, that God strengthens, heals and guides them
**Special thanks to Drake for a powerfully lead prayer**
It’s an honor and a pleasure to workout and pray with you faithful Men.
- Sir Wallace