1.20.26 Beatdown – 11 BLIMPS
The Commons
PAX List:
Q – Gold Star
Ponzi
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 – SPMICE
Chain Breakers – in cadence (10 count)
Windmills – in cadence (10 count)
SSH- in cadence (25 count)
We then moved over near the building to get out of the wind since the wind chill was below 0. It did seem to help.
Beatdown = 11’s and BLIMPS
11’s
1 x Lt Dan, short run, and 10 x diamond merkins
All were roughly the same pace, so we finished together.
BLIMPS
B = 5 x burpee
L = 10 x lunges (2is1)
I = 15 x imperial walker (2is1)
M = 20 x merkins
P = 25 x plank jacks
S = 30 x squats
Ahort run after each BLIMP round, Repeato
We ended up making it through 4 rounds of BLIMPS.
COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture
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