- Workout Date - 05/21/2021
- Q In Charge - Turban
- The PAX - Turban, Aorta, No Show, Joe Blow, Nightingale, Fartlick, Bowel Movement, Mario, and Sweet Tooth
- AO - Tower of Terror
9 PAX got after it on an perfect weather morning, including 2 2.0’s that brought some extra energy and dominated their dumbbells too!
PAX: Turban, Aorta, No Show, Joe Blow, Nightingale, Fartlick, Bowel Movement, Mario, and Sweet Tooth
Conditions: High 50’s and an early hint of humidity
Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.
Disclaimer: I’m not a professional, so modify as necessary.
SSH x 20 IC
Imperial Walkers x 15 IC
Through the Tunnel x 10 IC…UP nickname retired for this exercise.
Mosey around the long block including Henry’s and Shortfields
Farmers carry to Sidewall parking lot
Concise-ish explanation of the thing
While staying together as a group, work around the block with 4 stops, adding an exercise at each stop. 2 total circuits. Do 20 reps of new exercise and 10 of all the previous ones at each stop. Get a mosey around the long block after each round.
Station 1, Round 1: 20 curls
Station 2, Round 1: 20 shoulder press, 10 curls
Station 3, Round 1: 20 squats w/ weights, 10 shoulder press, 10 curls
Station 4, Round 1: 20 bent over rows, 10 squats w/ weights, etc.
Station 1, Round 2: 20 tricep extensions, 10 squats, etc.
Station 2, Round 2: 20 flys, 10 tricep extensions, etc.
Station 3, Round 3: 20 lunges (each leg), 10 flys, etc.
Station 4, Round 2: 20 das flutter w/ weights, 10 lunges, etc.
Capper: 10 more of everything which gives you 100 total curls, 90 shoulder press, 80 squats, 70 bent over rows, 60 tricep extensions, 50 flys, 40 lunges, 30 das flutter
15 Crab cakes IC
20 LBCs IC
15 oblique v-ups OYO (each side)
20 Big Boys OYO
Circle of Trust:
Reminder of Memorial Day Murph at Pitchfork (Monday, 5/31), so no ToT workout that day
Prayers for No Show’s (and Mario and Sweet Tooth) 10-week old puppy. She’s home from the emergency vet after a cat scan and they’re still not sure what’s up. She seems to be better but hopefully they don’t have to make some tough decisions.
Word of the Day:
I was reading in Exodus and was reminded about Moses complaining that he wasn’t a good speaker and how could he motivate the Israelites and convince Pharaoh to let the roll out. God’s got it gentlemen and he can use each one of us and speak through us. He’ll give you the words!