7.21.26 – The Commons
When Animals Attack
Pax List:
Q – Gold Star
Rhino (Gold Star's 2.0)
Everest
Anchor
>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
Chainbreakers – in cadence
SSH – in cadence
Beatdown = Partner Work
Timer is the person doing the block work while 2nd partner MOT across grass until 1st partner is done with 25 reps.
1st partner performs block exercises (25 reps) each round, then calls his partner back. Then flip-flop and partner 2 does 25 reps.
1 – Squats w block
2 – Chest Press
3 – Curls
4 – OH Press
5 – Dips
6 – Rows
7 – BBSU w block
8 – Grave Diggers (1is1)
2nd partner – MOT
Gorilla Hops (Rds 1 & 5)
Bear Crawl (Rds 2 & 6)
Crab Walk (Rds 3 & 7)
Komodo Dragon Walk (Rds 4 & 8)
COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture
Leave a Reply