Welcome to the Gun Show (The Ant Hill) – 2/8/18

QIC: Modell
16 PAX, 0 FNGs. Rihanna, Mailman, Trinity, Hustle, Rose, Mater, Dauber,
Romano, Jimmy Dean, Android, Froman, Gap, Kitty, Poodle, Honeymoon, Modell

– Kicked off w F3 Principles, while PAX performed OYO stretching with a focus on arms, chest, and shoulders. Demo’d exercises we would perform using cinder blocks and planks, and then split up into teams of 4.

– Warmed up with 2 laps around the school. Each team of 4 completed their laps together, leaving no man from their team behind.

– Phase I: Team Cinder-Merkins (25 each PAX) + Continuous Slow-Mo Merkins (4 count down & 4 count up) around the horn in each team of 4 until each PAX completed his set of cinder block merkins. Al Gore’s for all until all teams complete.

– 1 lap around the school. Each team of 4 completed their lap together, leaving no man from their team behind. Plank until last team arrived.

– Phase II: Team Cinder Tricep Dips (25 each PAX) + Continuous Lateral Plank Walks (2 left & 2 right) around the horn in each team of 4 until each PAX completed his set of cinder block tricep dips. Al Gore’s for all until all teams complete.

– 1 lap around the school. Each team of 4 completed their lap together, leaving no man from their team behind. Side straddle hops until last team arrived.

– Phase III: Team Cinder-Curls (25 each PAX) + Continuous Arm Circles around the horn in each team of 4 until each PAX completed his set of cinder block bicep curls. Al Gore’s for all until all teams complete.

– Phase IV: Rest and Burn Outs. 2 man team big boy sit ups (x50); (4), 50 yd. dead sprints as an entire group; 30 plank ups in cadence as an entire group.

– Ended in COT: count-o-rama and name-o-rama. Spotlight on the 6 – Mater talked about his appreciation of F3 and the men in the PAX and how he got his name – involved in race car industry as part of a pit crew, wanted the name Lightning McQueen, but got his friend Mater instead! BOM included praise reports and prayer requests/intentions for family, friends, colleagues, our troops, and the men of F3.

Thanks for the opportunity to lead!
– Modell