12.12.25 Beatdown – Nightmare Star Wars or Western?
PAX List:
Q – Gold Star
Spaulding
Huckleberry
>What is F3? – Fitness Fellowship & Faith
>Mission – To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
>5 Core Principles – Free of charge / Open to all men / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT
>Credo – Leave no man behind but leave no man where you found him.
Warmup (SPMICE)
>Chain breakers (10 reps)
>Chinooks (10 reps)
>Windmills (10 reps)
Beatdown = Death Star and Black Jack routines
Death Star – 10 cones set up in 5pt star pattern (5 inside/ 5 outside)
>Outer Cones = 20 x No Surrenders
>MOT = AT-AT walk (aka Bear Crawl)
>Inner Cones = 20 x Little Yoda Crunches (aka LBCs)
100 reps of each exercise
Black Jack – 21s across the grass
>Near side = 1 x Merkins
>Far side = 20 x Outlaws
210 reps of each exercise
COR / NOR / #6 / LDP3 / Announcement / Prayers / COT / Picture
Huck was the 6 and gave his usual story. LDP3, we talked about how we can simplify out lives to focus on the "real" things in life that are actually important.
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