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Date: 2/28/21
Time: 6 – 7am
Location: Foundry (gateway middle school)
Theme: You Vs. Cindy
Bring: Your Cindy (cinderblock)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 (one exception = if there is a pandemic then virtual is okay)
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 TrustCOR (Count-o-rama):
– 3 PAX
1. Rick “Huckleberry” Thielen
2. Berry “Moana” Taylor
3. Q: Jay “Thai Guy” SolarikThe Theme:
– Theme: You vs. Cindy… workouts with a cinderblock by body part: upper, lower, core, full body.Warm Up:
Stretch
– Arm over chest (10 sec each arm)
– Arm over shoulder (10 sec each arm)
– Sitting toe touch (10 sec each leg)
– Motivators 10’sThe Thang:
Upper Body (arms / chest):
20 Decline Merkins w/ Cindy
20 Curls w/ Cindy
20 Thrusters w/ Cindy
20 Bench Press w/ CindyRun to the end of the track and back
Stationary Cardio Option: Alternate between 30 SSHs and 30 Mt. ClimbersLower body (legs):
20 Lt. Dan’s w/ Cindy
20 Calf Raises w/ Cindy
20 Ninja Squats w/ Cindy
10 Squat Holds w/ Cindy – 10 sec./eaRUN
Core (abs):
20 V Ups w/ Cindy
20 Scissor Kicks w/ Cindy over chest 2 is 1
20 American Hammers w/ Cindy 2 is 1
20 BBSU w/ CindyRUN
Full Body / 1 of each body part
20 Burpees w/ Cindy overhead vs. jump
20 Each Arm Bent Over Rows w/ Cindy
50 LBC’s w/ CindyRUN
Cool Down
Stretch
– Motivators 10’s
– Quad stretch (hold foot behind back – 10 sec each leg)
– Hold arms behind back (15 seconds)
– Butterfly (20 seconds)
– Neck rolls (10 each direction)COR
– 3 PAXNOR
1. Rick “Huckleberry” Thielen
2. Berry “Moana” Taylor
3. Q: Jay “Thai Guy” SolarikSix
– Jay “Thai Guy” SolarikCOT (circle of trust) = Announcements / words of wisdom / prayer
– Prayers for Houdini, Thai Guys mom, wisdom, overcoming COVID, those things we keep in our hearts.
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