6-6-23

Tuesday, 5:45 PM

Blue Plate Special, your favorite PM AO workout. You can count on a pre blast, a Shenanigans Q sheet, and a strong lineup of excellant Q’s.

Check us out Tuesdays, 5:45 PM Leonard Recreation Center, 6324 Ballinger Rd, 27410.

Mudflap delivered again!  Always brings the mustard and a well planned, organized beat down.  Stock market must be doing well?

Pax:  Expired, Short Bus, Damage Control, Dispatch, Wind Mill, Mr Hand, and Welcome Back Big Data, w Mudflap on the Q.

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

  • Mudflap has the Warm-a-Rama down!  Copy this!

Warm A Rama:

  • SS Hops   20 IC
  • Plank 20 Count
  • 10 Mountain Climbers
  • Plank 20 Count
  • 10 Merkins
  • String Rippers   20 IC
  • Sun gods   10 IC, reverse
  • Windmills 20 IC
  • Hillbillies   20 IC
  • Plank 20 Count
  • 10 Merkins
  • Plank 20 Count
  • 10 Plank Jacks
  • Plank 20 Count
  • 10 Merkins
  • Imperial Walker 20 IC

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 10 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.

Remember to take time to relax this summer, enjoy your family and friends, be thankful for the opportunity to recharge and refresh our minds and bodies this summer.

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