3rd F (Faith)
12/31 we will have an in person 3rd F convergence .. details to come.
2nd F (Fellowship)
- shout out to Honeydo and team on the can collection ruck. Sorry i couldn’t join this time, but i look forward to joining next time.
- Collecting clothes and shoes in December for men’s organizations.
1st F (Fitness)
The Thang:
530..lets mosey.
2 laps around the parking lot to warm up.
COP
- SSH
- Low Slow Squat
- Plank
- Hand Release Merkins
Its cold.. lets mosey to the wall.
Pair up.
Pax one runs to far end of parking lot. Pax 2 does called exercise. Rinse and repeat 3 times.
Called exercises: LBC, Flutters, Reverse Crunches
Enough of this i have toys to share.
Mosey to launch point to collect a few toys out of the back of the truck. Two 30lb concrete blocks, a 17lb block and a 35lb plate.
Next round each pax does a exercise until the timer is done (pushing the 35lb plate a set distance across the asphalt and back) them moves down the line. Rinse and repeat 3 times.
- Side Straddle Hops ( very hard after pushing the plate)
- Merkins
- WW2 sit ups
- Squats with 17lb block
- Curls with 30lb block
- Over head press with 30lb block
- Worm burner (push the plate)
Finish that off and move on to some Mary.
In Mary we did American Hammers, Roselita, Dolly’s, and flutters.
Thanks for letting me lead
V/r
John (Gypsy) Boles
