Seven Pax converged on Sunshine Park to try out some new music and new exercises…thanks to Bada Bing for keeping the mumble chatter to a minimum with the music…the only song the Q knew was by Collective Soul…the others, well, let’s just say they were no Beatles…the Fab Four.
And we were all reminded of the mission of F3:
The mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership…
Butterfly stretch…hello dolly. Flutter kicks. … mt. Climbers…ssh…Grady Corn( straight out/T/triangle/T straight out…
Knerkin (knuckle merkin)
Griff…line to line. Up and back forwards…4th lap. Backwards…rinse and repeat..plank for the six…
mosey to the playground:
Jack ass merkins…donkey kick after merkin.
1/2 down squat 15x 1/2 down to all the way down 15 x. Full squat 15x
mosey to the SKATE PARK NOBODY THERE…10 step ups 20 derkins. Mosey back to field
Several exercises called out by the Pax…skaters, merkins, burpees
mosey to circle
Cut a flip….5 merkins/ 5 big boy sit ups. Oyo. 10 x
James Bond/Marionettes…BBSU…touch ground to left. BBSU touch middle..BBSU TOUCH rt(Q mistakenly called this Pinocchio)
2 runs forward/ backward to 50 yd line and back.
Wall of Fire::: people’s chair: each person
does 10 merkins, 10 LBC’s
10 burpees rest of pax air chair until complete.
mosey to circle Grady Corn, the reacher, Don Quixote, limp member.
ANNOUNCEMENTS, COT, BOM..the Kraken coming up and a reminder that our mission is to grow the group and create leaders of men…prayers for all of those hurting, gonna be hurting, or just came out of hurting …
Keep asking guys to post. You know they need it and they know they need it. Always a pleasure to Q! Merry Christmas