-
Q 8/4/2020:
F3
– Fitness Fellowship FaithMission:
– To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.5 core principles :
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. You, modify as needed
5. It always ends with a Circle of TrustCoT (Count-o-rama)= 13
1. ThaiGuy (Q)
2. Nimbus
3. Bonze
4. Myron bowers Tupac
5. Huckleberry
6. Funky monkey
7. Chanel
8. Dr banana
9. Hannible
10. Shawshank
11. Chubbs
12. Meatloaf
13. DutchThe Thang:
– Theme: boombox Beatdown
– Workouts in cadence to songsPAX can choose 1. upper body, 2. lower body, 3. core or 4. full body and we will do a workout to a song for that body part.
Warm up: windmills and run around the clock.
1. Upper body Exercise: merkins / half burpee
Song: Roxanne, The Police (3:15)
27 (Roxane) Merkin
26 (red light) half burpee
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.Break 10 seconds
2. Core Exercise: LBCs (little baby sit ups) and hold LBC.
Song: I love the Way You Lie, Eminem and Rhianna
Every time Rhianna sings, freeze in a held LBC. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.Break – 10 seconds
3. Leg Exercise: Squats
Song: Flower, Moby (3:30).
Bring sally up 30 reps
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.Break – 10 seconds
4. Full body Exercise: Burpees and side straddle hops
Song: Thunderstruck, AC/DC (4:54)
33reps (#of times they say thunderstruck)
Every time you hear ‘thunder’, drop down and do a full burpee. Anytime in between do side straddle hops.Break – 10 seconds
5. Core. The song: ‘circle of life’ The Lion King
Guantanamo’s
Sat in a circle with feet up and ran Guantanamo throughout the entire song… one person runs around the circle pushing the PAX feet down then the next person goes and so on until the song ends.Break – 10 seconds
6. Full body. The Song: ‘Best of You’ by Foo Fighters
Start in plank
Half burpee
Full burpee
Start from a full plank position. Every time we hear “best,” do a half burpees. And every time we hear the word “you,” we do a full burpee.End:
– Side straddle hops to the song jump aroundCOR – 13
1. Nimbus
2. Bonze
3. Myron bowers Tupac
4. Huckleberry
5. Funky monkey
6. Chanel
7. Dr banana
8. Hannible
9. Shawshank
10. Chubbs
11. Meatloaf
12. Dutch
13. ThaiGuyNOR
Six – Chanel
Announcements: Tupac talked about the cherry street opportunity, huckleberry talked about duck drop fundraiser, Dutch talked about giving blood option one GroupMe.
Prayers: For those seeking new jobs / interviews in place, ThaiGuys girlfriend diagnoses / treatments / fast recovery, for all those affected by COVID,
Comments