06/24/2020 – Easy Peasy:

Date: 06/24/2020
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon

PAX: 15 PAX – Dutch, Popeyes, Isosceles, Meatloaf, Bongo, Ringo, Beretta, Mile High, Coconut, Spaulding, Woodstock, Peach, Thai Guy, Huckleberry, and Bourbon (Q)

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer

Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o Took three attempts, but the PAX finally got it.

Beatdown:
• Cones are placed at the 25-yard, 50-yard, and 25-yard lines
• PAX sprint to first cone and perform 8 reps of the exercise
• PAX sprint to second cone and perform 8 reps of the exercise
• PAX sprint to third cone and perform 8 reps of the exercise
• PAX sprint to end line and plank until all PAX are planking
• PAX sprint back to start line and plank until all PAX are planking (10-count if needed)
• Repeato with new exercise

• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Diamond Merkins
o Lt. Dans

Count-O-Rama and Name-O-Rama

Learn about the 6: Ringo.

Announcements.

COT / Prayers and Intentions.