QIC: @Toxic
PAX: @alsoryan @hatchet @swinger @slippers @pigpen @piledriver @hawkeye @scrum @cardinallaw
Warmup:
SSH x 30 IC
Merkins x 10 IC
Grass Getters x 10 IC….stretch the legs 🦵
Jump Squats x 15
Freddie Mercuries x 25 IC
Indian Run around the school
Freddie Mercuries x 25 IC
The Thang:
Modified BBB Iron Pax Challenge:
3 rounds of the following exercises (all exercises below equal 1 round):
10 Burpees
10 Bonnie Blairs
10 Big Boys
Frog Jump 10 yards
10 Burpees
10 Bonnie Blairs
10 Big Boys
Frog Jump 10 yards
10 Burpees
10 Bonnie Blairs
10 Big Boys
Frog Jump 10 yards
Bear Crawl 30 yards back to the starting line – Rinse & Repeat 3x. PAX held plank and/or did LBC’s until all finished with the round. All PAX started each round together.
Circle around flag
Diamond Merkins x 15 IC
Hand Release Merkins x 10
Each PAX called out an AB exercise, anywhere from 10 to 30 reps (some single count and some IC):
@Toxic – Old Maggie’s
@Also Ryan – 30 second elbow plank
@Hatchet – V ups
@swinger – Seal Jacks
@Slippers – Starfish Crunches
@Pigpen – Box Cutters
@Pile Driver – Freedom Twists
@Hawkeye – Reverse Crunch
@Scrum – Ankle Grabbers aka “Scrummies”
@Cardinal Law – Mountain Climbers
10 Burpees OYO (total of 100 burpees today)
Announcements:
- March 14th, F3 Charleston Convergence at Indigo Rebellion; important to be present if you can.
- PAX will run at Kiawah Beachwalker Park tomorrow morning at 6am, followed by Coffeeteria at @papa coffee show, Hemingways
COT:
Toxic asked that each PAX give a brief description on how F3 has impacted their lives. Awesome to hear everyone’s story!
TAPs
Praying for all F3 Brothers to become better husbands, fathers, friends, family members and most importantly, DISCIPLES!
SYITG
Toxic