8 PAX: Rocko, Gap, Meatloaf, Worm, Mayor, Gadget, Glitch, Modell
After finishing up with Rocko’s strong VQ Ruck at the Oasis with him and Gap, we met the rest of the PAX in the parking lot of the Oasis to commence my Birthday Beatdown!
Opened up with the five F3 principles and the F3 mission. Performed a few group stretches and took a half lap around the park. Once back, we engaged in the party in the park!
Merk-sanity: at the starting line, perform 20 Merkins, run 20 yards and perform 19 Merkins; run back to the starting line and perform 18 Merkins; run 20 yards and perform 17 Merkins; run back to the starting line and perform 16 Merkins. The PAX completed this pattern until only one Merkin was performed.
Captain Thor: The PAX performed a ratio of 1 Big Boy Sit Up to 4 American Hammers until we reached 10 Big Boy Sit Ups and 40 American Hammers.
Colt 45: PAX split up in pairs. While one partner performed Colt 45 cinder block curls (15 bottom to 90°, 15 90° to top, 15 full bottom to top curls), the other partner performed Copperhead Squats (hands behind head, 3 count down, up on 4) until their partner was done. Partners switched exercises once complete.
LBCs: The PAX performed 100 LBCs in cadence. This was hard on the and after those Captain Thor’s, but gave our legs a rest to gear up for the next exercise.
Aiken Legs and Dips: The PAX moseyed to the concrete stoops and performed 20 Copperhead Squats, 20 box jumps, 20 lunges (ea. leg) and 20 split jacks (ea. leg). The PAX stayed at the stoop and performed 34 dips in honor of Modell’s 34th birthday.
PAX took 1 full lap around the park.
Gift Sharing: With 5 minutes left at the party, each PAX shared his generous gift of a 5-10 rep exercise. Modell closed it out with 5 reps of Absolutions.
– Focus on the 6 – Meatloaf shared his appreciation of F3 and that it came at a time in his life when he was looking for ways to improve his physical fitness, build relationships with other men and a closer relationship with God. He could barely get in 1 pull up when he started in Sept. and now is 30lbs down and looking at being able to knock out 100 straight by end of the year! Got his F3 name b/c he still lives w his parents and eats all their food.
– Ball-of-Man: prayers for friends and family dealing with illness and recovery, those involved in Central Michigan University campus ciolence, thanksgiving for the PAX and life.
Thanks for the opportunity to lead!