Led by Men In A Rotating Fashion

Led by Men In A Rotating Fashion

QIC: 60 Minutes

Date: 8-11-20

PAX: Schneider, Boomerang, Starfish, Ziggy Stardust, Tonka

Following a humid 2 mile EC run with Schneider, YHC took the reins for the day last minute while Gucci was off serving his country. YHC cooked up a plan during the run to demonstrate 1 of the core principles of F3.

WARM O RAMA
SSH
IMPERIAL WALKERS
ARM SWIRLEYS
MORROCAN NIGHT CLUBS
ABE VAGOTA
WHIRLEY WITH A 👏 – Where has that guy been? Somebody needs to get him back out to WeFoCo!
In honor of Gucci, we knocked out some solid stretches including hip flexors and glutes.

THE THANG
All grabbed a cinderblock and formed a circle. Each pax was responsible to call an exercise as we rotated around the circle. B/w each pax called exercise we had a list of 5 exercises of which were completed (1 at a time b/w exercises).

5 exercises b/w pax called items were:
Mt Climbers 20 OYO
Burpees 10 OYO
LBCs 20 OYO
Squats 20 OYO
Merkins 20 OYO

PAX Called exercises 3 rounds in total and cant remember them all but here are some:
Clean and Jerks
Bus drivers
Curls
Skull Crushers
Blockeys
OH Press
Shoulder Taps
BO Rows

Finshed up with some breif back strecthes for Mary.

Strong work by all and a great demonstartion of a peer led workout. Thanks for the help!

Prayer Requests
Schneiders Aunt in hospice
Goofys family – son home from hospital and planning to make decisions on care for fayher in law
Boomerangs sister
All Unspoken prayers

YHC took us out.