AO: Wakanda
PAX:
Gulliver
Lyman
Lonzo
Echo
Waldo
Rudy
Quick Draw
Mercy
Sven
Purdy
Bourban
Shepherd
Crawdad
Ukulele
Photon
Arcy
Footloose
Chubbs
Zimba
Iso
Guardian
Barrel Head
Wario-Q
F3: Fitness, Fellowship, Faith;
Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
Five Core Principles:
It is free of charge
It is open to all men
It is held outdoors
It's led by men who participate in the workout in a rotating fashion
Ends with a Circle of Trust
Our credo is: Leave no man behind yet leave no man where you found him.
Warm up: 7 count Motivator
The thang:
The loop at Wakanda set up with 4 cones around it. Pax split up into 4 teams. The teams are racing around the loop doing rifle carry. At each of the 4 cones the teams will switch which pax is rifle carrying. Goal to make it 2 laps around the loop. Each team runs ahead to do exercises at the cones.
Exercises include,
Lion King, Bobby hurleys, Flying Nuns, Monkey Humpers
Next round we did farmer carries, exercises were: CPRs, Merkins, plank jack shoulder taps, Mike Tysons
Then lastly we did atlas carries with Man Makers, Kraken burpees, Jackees, wolverine
We ended up adding a rule as well that each team member had to complete 10 reps at the 4 stations.
We continued until 0608 when we began the circle of trust
COR
NOR
6 from Arcy/Wario
Announcements
LDP3 from Quick Draw
Prayer
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