Battleship
Date: 12/19/2019
PAX: Snickers, 8-Penny, Niles, Mr. Kotter
QIC: Steak Knives
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Warm-o-Rama
SSH IC x 30 (15 Make it small)
20 Windmills
20 Imperial Walkers
20 Copperhead Squats
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IRABS (Indian Run and Bag-o-Sand: courtesy of Crockett) to top of parking deck.
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THANG 1
4 Corner Escalator
5 – Worst Worst Merkin Ever
10 – Bonnie Blairs
15 – Worst Burpee Ever
20 – Gas Pumps
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IRABS back to AO
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THANG 2
Sandbag Circle
*Circle up PAX
*First Pax does 10 sandbag curls while other PAX do flutter kicks. Switch PAX until everyone has finished.
*First PAX does 10 sandbag overhead presses while other PAX do Canoe/Kayak. Switch PAX until everyone has finished.
*First PAX does 10 bentover rows while other PAX hold plank. Switch PAX until everyone has finished.
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Mary: PAX Choice
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COT:
Prayers for Snickers’ grandmother who is in hospice and for his mom who is seeking the strength to comfort and lead their family.
Prayers for the Noonan family who lost their house to a fire earlier this week.
Special thanks to the PAC that pushed me this morning to be stronger both mentally and physically!
