The Flag was planted and 7:30 am hit on a beautiful cold morning at the Bone Yard. 15 Pax in attendance ready to get a good workout. Nancy’s first VQ ( don’t skip leg day). Welcome back Flat Tire!!!
Haka, Big Papi, No-See-Um, Goose, Meatloaf, Nova, Nancy, Vanilla Ice, Aquaman, Flat tire, Grouper, DBA, Waterboy, Hitchhiker.
5 principles of F3.
- Free of Charge
- Open to all Men
- Held Outdoors
- Peer Led
- Ends with COT
- SSH
- Lunges
- Windmills
- Merkins
- Baby Arm circles
- 10 Merkins
- Lunges to first pole
- 10 burpees
- Lunges to second pole
- Run back to first pole and repeat twice
- Step ups
- Run across opposite side of the field
- Flutter kicks
- Run across opposite side of the field
- Squats
- Run across opposite side of the field
- Big Boy Sit ups
- Bear craw to mid field for Merkins
- back to the starting point where we finished with Step ups.
**What motivates you to do the things you do everyday? What’s your Engine?
- The answers to the above questions were share by the PAX as we performed the exercises.
- Family, Faith and Health among some of the most common answers.
Mosey to 3rd stop where we performed the following:
- 10 Merkins
- 10 wide Merkins
- 10 shoulder taps
- 10 diamond merkins
- 20 mountain climbers
- 10 Jump squats
- 20 LBC’s
- 20 flutter kicks
Our 5th stop consisted of Mucho Chesto.
Mosey to Bexley trail (Brooklyn Woods): PAX never imagined the path back to the flag was going to be painful!! lol!! but we all made it!!!
- Lunges on wood bridge and Mosey continued back to flag where Nancy had technical problems but finished strong!! lol
“Be Happy u didn’t post. Big Papi had us Mosey to Brooklyn.. u would have worn out your new shoes..” Flat Tire.
- COT
- Prayers for Big Papi’s family, Aquaman shared some amazing thoughts and prayers.