- 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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