09/26/2020 at the fortress
a ‘Cindy-tronic’ remix of some IronPax exercises from 2020.

PAX (22): Chopstick, Stark, Nitrous, Dutch, Huffy, 2 buck chuck, Lego, Charmin, Jennay, Ponzi, OK, Nimbus, Heisenberg, Enron, Huckleberry, Shawshank, Flo, Callahan, Wipers, Fossil, Moana, Coconut (Q)

In the misty morning fog, PAX gathered around the shovel flag with Cinder blocks (Cindy) in hand for some work and play.
Intro: F3 is Fitness, Fellowship, and Faith. the mission is to plant grow and serve small workout groups for men to reinvigorate male community leadership. This is through 5 core principles–1) open to all Men and 2) always free. 3) always held outdoors and 4) led by a member of the group in a rotating fashion. 5) we end in a circle of trust.

THE THANG:
Warm-up
SSH in cadence
Windmills in cadence
Alpos in cadence
Goblet squats in cadence
NEW EXERCISE–Globetrotters in cadence: for globetrotters, take a one handed (R) hold on the top of the block, swing it behind your back and pass to your left hand, then swing it the rest of the way around to the front where you pass back to R. For cadence, count each time the block switches hands, so 2 complete circles will be 1. Switch directions half way.

PAX counted off into 4 teams of 5 or 6 and each team was given a frisbee golf disc and instructions. Teams scattered to a 4-hole mini-loop of the course at Woodlands park for a shotgun start. The basic idea was some block work before each throw, and rifle carry between throws and holes.
prior to 1st throw: 20 block curls
prior to 2nd throw: 20 kettle bell swings
prior to 3rd throw: 20 alpos
prior to 4th throw: 20 goblet squats
prior to 5th throw: 20 big boy sit-ups–feet in block
prior to 6th throw: 10 manmakers

if the team can complete the hole in < 6 throws, additional work can be skipped. rifle carry to the next hole and begin again with curls.

After completing the 4 hole circuit (or when time is short) return to the shovel flag for a wrap up circle of congratulation (# reps of an exercise = to each team's worst hole score).

COR, NOR, 6 was two-buck Chuck, announcements and prayer intentions.

Glorious September Saturday in NW Ohio, and an honor and privilege to lead these fine men.

##Coconut