The Wall (Riverside Park) – Mike “Gold Star” Niese

2.5.26 – The Wall– Chuckin’ Bricks

Pax List:
Q – Gold Star
Longhorn
Mile High
Spaulding

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
>Motivator – 7 Count

Beatdown = Brick Work and runs
>5 Sets of exercises,
>run oval after each set

The original plan was to throw bricks up the grass hill, chase them up the hill, and run down the ramp. Hence, "Chuckin' Bricks" name.

Set #1
50 x Overhead Press w bricks
15 x BBSU (bricks to chest)
25 x Berkins (brick merkin)
25 x We’re Not Worthy (aka front raise)

Set #2
50 x brick curls (2×1)
15 x Lateral Arm Raises
25 x Seal Claps
25 x Skullcrushers

Set #3
50 x American Hammers w bricks (1×1)
15 x Goblet Squats
25 x The Swimmer (2×1)
25 x Overhead claps

Set #4
50 x C(url)P(ress)R(aise)s w brick
15 x Chinooks (overhead arm circles)
25 x Smurf Jacks w bricks
25 x Calf raises on bricks (or step ups on bench)

Set #5
50 x Brick rows
15 x Brick Punches (2×1)
25 x Feddie Mercury’s (2×1)
25 x Squat Thrusters

COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture

Playlist:
Warmup Track: The Magic Number, De La Soul (3:17)
Fuel, Metallica (4:30)
My Generation, The Who (3:21)
Misery Business, Paramore (3:29)
Black Betty, Ram Jam (3:58)
Feel Good Inc, Gorillaz (3:43)
My Sharona, The Knack (4:04)
Basket Case, Green Day (3:01)
Afterlife, Avenged Sevenfold (5:53)
I’m Still Standing, Elton John (3:04)
In The End, Linkin Park (3:36)