Workout Date: [09/22/2018]
Introduction:
PAX : Boy blue, Mr. Hand, Sous Vide, Radio, Custer, Zebra, Ollie, Stapler, Kisses, Duggar, OG, Roadtrip, Biscuit, O’Shag, Count Chocula, Lincoln Log, Chesty, Yanni.
Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.
Warm-O-Rama:
10 x Imperial Walkers
15 x Abe Vigoda
Chumbaburpee – played the song Tubthumping by Chumbawamba and did a Burpee each time we heard “I get knocked down!” (Happens a lot more than you realize!)
Bat Wings – 20 4 count Forward Arm Circles, 20 seal claps, 20 4 count backward arm circles, 20 overhead claps
The THANG:
Thang 1- At lower tennis courts, Dirty Mac Deuce. 10 x Merkins, Squats, and Big Boy Sit Ups, followed by a lap around the tennis courts. Repeat 4x
Thang 2 – Mosey along path to bottom of the hill by the football field. Partner up. Partner one holds a plank while partner 2 works out on the hill. 1st time sprint, 2nd time, bear crawl, 3rd time backwards, 4th time sprint
Thang 3 – Mosey to the football field – Duck Jousting! Pax circled up, got into a duck squat and worked to knock over each other. If you fall down, or stand up, you’re out and you hold a plank until the end of the round. Repeat!
Thang 4 – Everyone get a coupon! Colt 45s – Each person grabs a coupon and does 15 curls from bottom to 90 degrees, then 15 from 90 degrees to top, then 15 full curls
Thang 5 – Blocktanamo – Everyone circle up and hold the coupons in front of them, while one PAX sets down his block to run inside the circle pressing down on the others blocks. The next PAX sets his block down as soon as the guy next to him is on the move.
Thang 6 – Mary – Called out PAX to name numbers and exercises to work on core exercises
CoT
Count-O-Rama, Name-O-Rama.
Announcements – Generosity Feeds Event coming up on November 10th to pack meals to feed Fayette County school students. Yanni going to pick a date for F3 to serve meals at Manna Ministry and Nicholasville UMC.
It was a great time leading you men this week, I look forward to seeing you all again! Let’s do what we can to always be headlocking new guys! Let’s continue to grow F3!