• 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

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