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