4.3.26 – Nightmare – Road to the Final Four
PAX List:
Q – Gold Star
Guardian
Lullaby
French Fry
Spaulding
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
>Chain Breakers – in cadence
Beatdown = Bracket Challenge, shooting free throws to see which exercise advances
>Bracket full of 16 exercises
>PAX perform 10 reps of both exercises
>PAX take turns shooting free throws for each ‘game’, 3 attempts to make one
>Make = higher seed advances
>Move on to next ‘game’ where PAX shoots
>At end of each round, PAX run a suicide across court doing exercises at each turn
Suicides Runs
>4 reps at FT line
>8 reps at half court
>12 reps at opposite FT line
>16 reps at opposite baseline
Round 1: Bobby Hurleys
Round 2: Merkins
Round 3: Wojo Squats
Round 4: Monkey Humpers
A couple upsets were had, 12/13/14 seeds all advanced to 2nd Round. 9 seed Mt Climbers made it to the finals vs 2 seed SSH, but SSH prevailed as the 2nd annual F3 Black Swamp March Madness of Exercises.
COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture
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