Mosey With DJ Big Papi
QIC: Big Papi
Pax: Haka, Big Papi, Cheesehead, Vanellope, No-See-Um, Meatloaf, FNG (Nova), Sloppy Joe, Nancy, Belding, Anchorman, and Vanilla Ice.
The Flag was planted and 7:30 am hit on a beautiful cold morning at the Bone Yard. 13 Pax in attendance ready to explore the hidden places the Bone Yard has to offer. FNG (Nova) had no clue what was coming!!
Review 5 principles of F3.
- Free of Charge
- Open to all Men
- Held Outdoors
- Peer Led
- Ends with COT
Warm up:
- SSH
- Baby arm circles ( Forward and Backward )
- Lunges
- Windmills
Work out:
Warm up completed and the adventure began. .5 mile Mosey.
1st stop:
- 10 Merkins
- 10 wide Merkins
- 10 shoulder taps
2nd stop (Partner up) .8 mile
** one min each exercise
- Big Boy Sit ups ( Vanellope and No-See-Um bragging about doing over 90 lol )
- Merkins
- Squats
Mosey to 3rd stop ( Sloppy Joe “I hate running” LOL!!! while Vanellope and Haka were enjoying the beautiful morning around Bexley! ( Haka “LOVE IT BIG PAPI”) 1.2 miles.
3rd stop[school parking lot] Partners Suicide exercise while playing one of the Best 90’s Hits
“I got the Power” while Nancy started to show his moves!!!
- mountain climbers
- Jump squats
- LBC’s
- Plank
** Mosey to Ballantrae Blvd
@ the rhythm of some 90’s hits we performed the following exercises while the music play! special request by Anchorman “Mo Money Mo Problems”, up next in the playlist song dedicated to No-See-Um (Welcome to ATL by Atlanta’s own Jermaine Dupri and Ludacris)
- Flutter kick
- Merkins
- Plank
** Mosey back to flag where we finished with Burpees. ( Big Kudos to Cheesehead on losing 25 pounds and performing extremely well ) ” Love the playlist baby” Cheesehead.
- Welcome FNG ( NOVA )
- COT
- Prayers for Chowdah’s brother, Big Papi’s upcoming travels and family safety and 2.0’s.
Announcements: q of the year votes and MOW Tampa