Covering the Commons -Another Huffy Production
PAX:
Red Baron
Ponzi
Houdini
Nimbus
Radio
Huffy
Started in the COT

_F3 stands for: Fitness Fellowship Faith

-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

-Core Principles:
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 Trust

-Disclaimer: If the stupid I bring is too stupid, modify!

-Warm up: Side Straddle Hops, Chain Breakers, Arm Circles
-The Beat down
Kettle Bell Swings 15
Merkins 25
Squats 40
Sprints
Curl Press 15
Decline Merkins 20
Crunchy Frogs 25
Run Lap
Man Makers 15
Dips 35
Calf Raise Squat Jump Tucks 20
Sprints
Crazy 8s Curls 24
Incline Merkins 25
Big Boy Sit Ups with Progressive Count Weighted Shoulder Presses 20
Run Lap
Lawn Mowers 20 each side
Spiderman Merkins 20
Step Ups 20

We didn’t quite make it through a round of the Beatdown and ended in the COT with Count-O-Rama to Name-O-Rama. Radio was our 6. I love that Radio and his brother Tagalong came to PAX by proximity and a Lego invite. Always out to modify and make thing harder, Radio added his cinderblock to my progressive Big Boy Shoulder Presses. Nice work, and always an honor to have you as an F3 Brother!!
We announce the Winter Challenge, Rucks and an opportunity to volunteer at the Glass City Marathon and volunteer and donate for the Playground Build. We closed in prayer for Charmin to get better, ect. As always, great push tonight gents. Thanks for pushing and pulling me through the Beatdown