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Backblast: October 3rd, 2024
AO: The Wall
Co-Q BeatdownPAX:
Carmen Sandiego (Q)
Cole
La-Z-Boy
Oil Change
Spaulding
Fat Amy
Pimento
Irish Hoss
Nitrous
Finkle
Binford
Phat Thor
Flo
Radio
Tarnished
Ten Pin
Geppetto
Guardian
Waldo (Q)
RudyWorkout: Will you claim the crown?
FNG’s: La-Z-Boy.Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.Warmup – 5 minutes: Side Straddle Hops, Chain Breakers
The “Thang”
After warm-ups, we ran one lap of stairs and then came together at the bottom area of the wall to start an Abs circuit.
-8 exercises, 1 minute a piece with a 15 second rest in between.
-BBS
-Russian Twist
-Obliques
-Flutter Kicks
-Modified Nolan Ryan’s
-Freddie Mercury’s
-PlankRan another lap and this time we did an Indian Run.
Second circuit was upper body:
-Squirrels
-Dolphin Push-ups
-Tricep Curls
-Slingers*Surprise workout was doing merkins to “Bring Sally Up, Bring Sally Down.”
Carried the blocks halfway up the hill and did a wall sit competition (didn’t use blocks). Rudy lasted the longest and became “King of the Wall”!
Count-O-Rama – 20
Name-O-Rama
The Six – Rudy
LDP3
Ball of Man
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