- Post Type:
- When: 08/11/2018
- AO:
- QIC: Madoff
- FNG's:
- PAX: Rooster (FNG), Stroganoff, Linus, Monk, Moses, Clavin, Messi, Shortsale, Hushpuppy, Bambi (FNG), Rudolf, Sledge-O-Matic, Time Frame, Pedal, Hipaa (QIC PainLab), Madoff (QIC Bootcamp)
16 PAX showed up at Gashouse on Saturday morning. 9 did boot camp & 7 did painlab. The bootcamp workout was as follows:
Welcome | ||||||
Disclaimer | ||||||
Warm Up | ||||||
SSH IC x15 | ||||||
Moroccan Nightclubs IC x15 | ||||||
Imperial Walkers IC x15 | ||||||
Grass Pickers IC x15 | ||||||
Goofballs IC x10 | ||||||
What do the 3 F’s stand for in F3? | ||||||
Fitness | ||||||
Fellowship (community) | ||||||
Faith | ||||||
Pledge | ||||||
Split up Bootcamp & Painlab | ||||||
library parking lot |
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5 Core Principles of F3 workouts…#1 Free of Charge | ||||||
Parking spaces uphill…bear crawl, american hammers, crab walk, LBCs) | ||||||
pharmacy parking lot | ||||||
5 Core Principles of F3 workouts…#2 Held Outdoors (rain or shine, hot or cold) | ||||||
Alternate balls to wall & mountain climbers at pharmacy (10x IC) | ||||||
first presbyterian church | ||||||
Indian Run (in order of height) to First Presbyterian steps | ||||||
5 Core Principles of F3 workouts…#3 Open to ALL Men | ||||||
Define Sad Clown | ||||||
A man with decelerating Fitness, Fellowship, and/or Faith | ||||||
Sad Clown carry with a partner (think about Sad Clowns we need to invite or reinvite to F3) | ||||||
Up the stairs – P1 shoulder, P2 above head | ||||||
Down the stairs – P1 above head, P2 shoulder | ||||||
5 Core Principles of F3 workouts…#4 Peer Led | ||||||
11s at 1st Presbyterian Church (top-CDDs & bottom-Monkey Humpers) | ||||||
grier middle school | ||||||
5 Core Principles of F3 workouts…#5 End with a Circle of Trust | ||||||
Joel Hendricks from parking lot to sidewalk then Bear Crawl to parking lot x3 | ||||||
Variation of the 2018 Iron Pax Challenge (week 1) | ||||||
50 Squats | ||||||
40 LBCs | ||||||
30 Merkins | ||||||
20 flutter kicks (counting 1 leg) | ||||||
10 Burpees | ||||||
200 meter run | ||||||
plank for the 6 |
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