3.19.26 – The Armory – Thor is Lost!
Pax List:
Q – Gold Star
Manchester
Bourbon
Huckleberry
Vespa
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
>Star Grabbers – in cadence
>Potato Pickers – in cadence
>Willie Mayes Hayes – in cadence
>Motivator – 7 Count
Beatdown = Captain Thor & Bermuda Triangle routines
Captain Thor
>Ab workout done in 1:4 ratio
>1 BBS to 4 American Hammers
>Run to end of parking lot and back
>Repeat at 2:8, all the way up to 10:40
Bermuda Triangle
>3 cones around parking lot
>Reps at 1st cone, MOT to 2nd cone, reps, MOT to 3rd cone, reps, MOT back to 1st
Round 1
>Burpees (1/2/3)
>MOT Bear Crawl
Round 2
>Absolutions (2/4/6)
>MOT Walking Lunges
Round 3
>WW3 (3/6/9)
>MOT Murder Bunnies
We still had time, so we started rounds of Captain Therkins (merkins/American Hammers in 1:4 ratio)
COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture
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