AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Ukulele – Q
Carmen Sandiego
Thor
Huckleberry
Tarnished
Callahan
Echo
Tai Guy
Doubtfire
Workout: Present Assembly Line
FNG’s: N/A
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: In Cadence
SSH: 24
Chain Breakers: 12
Windmills: 12
The Thang:
Make a line with each guy at about arms reach distance from each other. Swing the blocks sideways from one side of the line to the other, then do 10 reps of a block exercise of a pax choice. Repeat turned the other direction to balance the use of both sides of the body, then have another pax pick and exercise. Do that across the whole parking lot or until time is finished.
Reminder to keep the core stable and engaged the whole time whole swinging the blocks for safety.
Reflection: The workout went well and we became more efficient at moving the blocks as time went on. The pax were making different structures with the blocks at the end of the line every time, and everyone seemed to be in joyful spirit, thanks be to God.
Music: Random Christmas rock playlist on spotify.
Ended with:
Count-O-Rama: 9
Name-O-Rama
The Six – Carmen Sandiego
LDP3 – QSL 38
Ball of Man
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