12 PAX posted: Gap, Flo, Mayor, Hedgehog, John Henry, Sipe, Nails, Sideshow, Mater, Tupac, Valdez, Modell
-OYO stretching while I kicked off with F3 principles.
– Warmup: Counted off by 2s to partner up for the rest of the morning and started with a quick lap around Southview HS.
– Ab Medley: Broke into 2-man teams to complete 200 “American Hammers”, 250 “Crunchy Frogs”, and 300 “Hundreds”. One man performed the exercise while the other took a run across the parking lot, performing 3 sets of “Absolutions” at the 20 yard marker, 5 “Burpees” at the 50 yard marker, and then running back to switch with his partner and pick up on the exercise where the partner left off. This was repeated until reps of all 3 exercises were done.
– With time left to spare, the PAX engaged in a game of duck-duck-goose, 1 round of Guantanamo, and 10 sets of Absolutions in cadence.
– COT: We ended with count-o-rama. Sipe was the 6 and spoke on what F3 meant to him, why he comes out, and how he got his name (He is a Steelers fan and was given his name by members of the Cleveland PAX. Sipe was the last name of a Browns QB in the 70’s… supposedly the last good one, but some begged to differ!) Continued with name-o-rama and ended with prayer requests and intentions for various men in the PAX, their family members, and friends.
Thanks for the opportunity to lead!