F3
Co-Q Fall Challenge
The Battlefield
12/14/24
PAX:
Lonzo
Wario
Snake Bite
Norm
Crawdad
Tarnished
Fat Amy
Stark
Footloose
Wipers
Irish Hoss
Viper
Jersey
Yoshi
Runt
Mercy
Klepto
Isosceles
Co-Q’s: : Huckleberry & Thai Guy
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
THANG:
Boom Box Beatdown
Workouts in cadence to songs.
Individual PAX can choose 1. upper body, 2. lower body, 3. core or 4. full body and we will do a workout to a song for that body part.
1. Upper Body Exercise: merkins / half burpee
Song: Roxanne, The Police
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.
Break 10 seconds
2. Core Exercise: LBCs and hold LBC.
Song: I Love The Way You Lie, Eminem and Rhianna
Every time Rhianna sings, freeze in a held LBC. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.
Break – 10 seconds
3. Leg Exercise: Squats
Song: Flower, Moby
Every time the song says ‘Bring Sally Up’ you stand, and every time it says ‘Bring Sally Down’ you squat and hold until it says ‘Bring Sally Up’ again and so on.
Break – 10 seconds
4. Full Body Exercise: Burpees and Side Straddle Hops
Song: Thunderstruck, AC/DC
Every time you hear ‘thunder/thunderstruck’, drop down and do a full burpee. Anytime in between do side straddle hops.
5. Quantimo:
Song: Theme from The Lion King
Concluded with three teams competing in tug-a-war for several matches!
COT:
Count
NOR
Sixth was: Norm
Announcements
Leadership Development Program: Shield Locks
Prayers
Leave a Reply