5.22.26 – Nightmare – HR Derby
Pax List:
Q – Gold Star
Huckleberry
Spaulding
Guardian
French Fry
Meatloaf
Photon
Bourbon
>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 find him.
Warmup – SPMICE
>Star Grabbers – in cadence
>Windmills – in cadence
>Willy Mays Hays – in cadence
>Motivators – 7 count
Beatdown = HR Derby
A pax stepped up to the plate, and took a few swings. How well they hit the ball determined the MOT.
>HR = mosey
>Triple/Double = Imperial Walker
>Single = Walking Lunge
>Strikeout/weak/popup = Bear Crawl
Home Plate: 10 burpee buy-in each round.
20 reps of each exercise on the bases.
1st Base: Legs
> Bonnie Blairs (2is1)
> Smurf Jacks
> No Surrender
> Monkey Humpers (2is1)
2nd Base: Upper Body
> Hand Release Merkins
> Absolutions
> Air Presses (2is1)
> Shoulder Tap Merkins
3rd Base: Core
> BBSUs
> Box Cutters
> Freddie Mercury’s
> ARods
Guardian led off with a weak, generous single for some walking lunges.
Spaulding follow it up with a seeing-eye double up the middle for Imperial Walkers.
French Fry roped a homer to left for a mosey reprieve.
And Huck played the clean up role well, lacing a homer down the line for another mosey in our final round.
COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture
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