3.31.26 – The Commons – April Fools Eve Co-Q (Arcy & Gold Star)
Pax List:
Arcy – Co-Q
Gold Star – Co-Q
Everest
Crawdad
Wario
Anchor
Red October
Ponzi
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
>Windmills – in cadence
>Star Grabbers – in cadence
>Chain Breakers – in cadence
Dice Game – filled with Foolish looking exercises
1st Half
>1st Dice Roll
1 = Absolutions
2 = Freddie Mercury’s (2is1)
3 = Bonnie Blairs (2is1)
4 = Superman Merkins
5 = Monkey Humpers
6 = Run
Halfway thru the beatdown, we switched to a new list of exercises.
>2nd Dice Roll = Multiplier 5x
2nd Half
>1st Dice Roll
1 = Flutter Kicks (2is1)
2 = Smurf Jacks
3 = Dips
4 = Mike Tysons
5 = Imperial Walkers (2is1)
6 = Run
>2nd Dice Roll = Multiplier 5x
Lots of Absolutions and MIke Tysons were done! Arguably the hardest exercise of each half.
COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture
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