August 22, 2018

We’re gonna need a whiteboard for this one…

THE SCENE: A refreshing 68 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x 20, Daisy Pickers IC x 20, Mummy kicks IC x 20, Little Baby Arm circles IC x 20 forward  and x 10 in reverse, Finkle swings

THA-THANG:
F3 Greenwood supplied the (intially very confusing) workout plan for the Iron Pax Challenge – Week 3

As many reps as possible in 30 mins –

-15 Burpee Block Jump Overs (Subtract 1 burpee each round)

-Then one of the following each round:

50 Hand Release Merkins (1st round)  OR

50 Goblet Squats w/ coupon (2nd round)  OR

50 Leg raises w/ coupon – arms extended position (3rd round)

– And Broad jump 10 yards out and 10 yards back

Repeat, subtracting one burpee each round and rotating between the different 50 rep exercises.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
18 PAX: Blart, 1 Eyed Willie, Handsy, Mighty Joe Young, ISS, Doc Hollywood, Mirage, Book It, Sir Mix-a-Lot, High Vis (Willy Loman from Nashville), Chiocetti, Jail Bait, Pastor Dodge, Sergeant Minor, Meatball, Trojan (FNG), Small Wonder (FNG), Dewey (QIC)
CIRCLE OF TRUST/BOM:
Talked about the Three Fs of F3 and emphasized the importance of the second F – Fellowship.  Men are meant to be in community with other men. We build each other up and make each better. YHQ encouraged the PAX to take time to really get to the know the other PAX we see at workouts and take time to hang out and build relationships outside of workouts. We all need good male community and friendships. This was the first time I’ve ever had to use a whiteboard to write out the exercises so that all the PAX would understand the routine. It definitely threw me for a loop the first time I read about it!

MOLESKIN: This was the first time I’ve ever had to use a whiteboard to write out the exercises so that all the PAX would understand the routine. It definitely threw me for a loop the first time I read about it!
ANNOUNCEMENT S:
Guy’s Night at Handsy’s house Saturday Night at 8 pm. Talk to Handsy for more info