Large park with running paths, soccer fields, playground, and parking lot for what can be an epic boot camp style beatdown! You might get introduced to Swampball if you show up. What is Swampball? A game created by PAX of the BlackSwamp, here are the rules.
Welcome
F3 Mission & Core Principles
PAX:
Bongo (formerly Black Swamp, now DR from Fort Worth, TX)
Lonzo
Rudy
Sven
Lyman (QIC)
Mini Beatdown – all exercises were mini versions of exercises.
Warmup:
10 Smurfjacks
A bunch of extended arm movements – push forward, backward, up, down, small circles forward, small circles backward.
The Thang: 100 each of mini versions of the following
Mini lunges 50ea
Mini leg lifts
Mini merkins
Run
Mini monkey humpers
Mini spidermans
Mini curls
Run
Mini squats
Mini presses
Mini dips
Run
To end, we circled up and did minielevator squats (Up-2-3-4, Mid-2-3-4, Low-2-3-4) then went around the circle and did PAX choice of a mini version of an exercise, 10 reps each in cadence. Second round of 5 reps.
Countorama (5)
Name-o-rama
Lonzo was the Six
LDP3
Announcements
Ended in Prayer.
Lots of mumblechatter: hopefully Rudy now knows the difference between Magic Johnson and Michael Johnson and Lonzo knows how to appropriately interview job candidates. And we all agreed that Woodstock needs to come back out or we’re going to have to name a new guy Woodstock. Honored to lead today!
Lyman
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