Attention Q’s. A Q without a plan is a plan to fail. A Q with a Plan is better than a Q without a Plan.
Mudflap brought the Plan as expected to 11 at the Plate this Tuesday- Leonard Recreation Center, 6324 Ballinger Rd, 27410. 5:45 PM Tuesdays.
Pax: Expired, 90120, Short bus, Damage Control, Spider, Stryker, Rabbit, Wilbur, Viagra, Swisher Sweets and Mudflap on the Q.
Here is how it went down! Heck of a warmo’
UPTEMPO
Introduction
-Mission of F3 is to plant, serve, and grow men’s small workout groups in order to reinvigoration male community leadership.
-exercises are suggestions
-modify as necessary
Warm A Rama:
- SS Hops 20 IC
- String Rippers 20 IC
- Sun gods 10 IC, reverse
- Windmills 20 IC
- Hillbillies 20 IC
- Plank 20 Count
- 10 Merkins
- Plank 20 Count
- 10 Mountain Climbers
- Plank 20 Count
- 10 Plank Jacks
- Plank 20 Count
- 10 Merkins
- Imperial Walker 20 IC
We lost a pax- fortunately Swisher only had leg cramps and was accounted for later.
Thang
Station #1:
- Carolina Drydocks 15 IC
- Shoulder taps 15 IC
- Merkins 15 IC
- Plank Jacks 15 IC
- Mountain Climbers 15 IC
Station #2:
- Pickle Pushers 15 IC
- WWI Situps 15 IC
- LBC 15 IC
- Crunchy Frogs 15 IC
Station #3:
- Dans ( Lunge , Lunge, Squat) 15 IC
- Copper Head Squats 15 IC
- Squats 15 IC
- Lunges 10 each Leg
- Copper Head Squats 15 IC
Station #4:
- Dips 15 IC
- Irkins 15 IC
- Derkins 15 IC
- Stirkins( step up each leg & Merkin) 15 IC
- Dips 15 IC
Mary:
- Box Cutters 15 IC
- Low Slow Flutters 15 IC
- American Hammers 15 IC
Name a rama and closing thoughts
Announcements
Dear God: We ask that you continue to keep all of us safe and healthy.
Bless these men who have gathered this evening to strengthen their bodies as well as their minds. We offer our prayers for the people around the world who suffer from hunger, depression, and war. We also ask for peace in Ukraine this year.
And finally, we are thankful for F3 and all the Pax that continue to lift each other up, provide strength and bring a positive light to our communities. Help us continue the mission of F3; to plant, grow, and serve. In your name we pray. Amen
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