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Burning Down the House at the Smokehouse – Another Huffy Production
PAX:
Huffy (Q)
Smokey
Fat Thor
Betsy Ross (FNG From Fat Thor)Started in the COT
F3 stands for: Fitness Fellowship FaithOur mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
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 TrustDisclaimer: If the stupid I bring is too stupid, modify!
Warm up: Motivators
Beat down was station work to the beatdown below.
Station #1
Rnd 1 – Kettle Block Swings 15
Rnd 2 – Stagger Squats (15 Each Side) 30
Rnd 3 – Curl – Press 20
Rnd 4 – Man Makers 10Station #2
Rnd 1 – Merkins 30
Rnd 2 – Incline Merkins 25
Rnd 3 – Derkins 25
Rnd 4 – Dips 30Station #3
Rnd 1 – Broad Jumps Round Trip 1
Rnd 2 – Calf Raise Jump Squats 25
Rnd 3 – Skip for Height (Round Trip) 1
Rnd 4 – Pivot Jump Shots (15 Each Side) 30Station #4
Rnd 1 – American Hammers (2 is 1) 50
Rnd 2 – Alternating Jab Big Boy Sit-Ups 30
Rnd 3 – Wide Squat with Knee Tuck (15 Each Side) 30
Rnd 4 – Plank Jack Shoulder Taps (2 is 1) 25
Run A Lap to Station 1 (Every Round)
Repeato
At the end of the beatdown we did some work to AC/DCs Thunderstruck (Plank to Merkin) and TNT (SSH to Burpee). Started Plank to Merkins, the Squat to Jump Squat, then Plank to Merkin. Its a freaking long song.
We ended in the COT with Count-O-Rama to Name-O-Rama. Fat Thor was the 6. He told us how F3 has helped him improve his fitness so he can enjoy activity with his son. We named Betsy Ross. We ended in announcement and prayer and wrapped it out. Props go out to Smokey for keeping this thing going and losing about 250 lbs. on the way!! Awesome to have you as a friend Brother!!
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