Bushwood (Ottawa Park Golf Course)

1. 

   Ricky Bobby says:

   August 10, 2023 at 7:58 am

   National Grab Some Nuts Day

   Q: Ricky Bobby

   Pax: Boo Boo, Mr. Rogers

   F3: Fitness, Fellowship, Faith

   5 core principles
   Always free
   Always outside
   Open to all men
   Led by members of the group in a rotating fashion
   Always ends in a circle of trust

   Mission: to plant grow and serve small workout groups for men for the invigoration of male community leadership

   Credo: leave no man behind, but leave no man where you find him

   We started with a warmup consisting of side straddle hops and Abe Vigodas

   We then did a ladder workout with 5 different stations. 1 in the middle (station 1), and 1 in each corner of the Bushwood Ampitheater (1 at top of the north stairs, 1 at bottom of north stairs, same with other side).

   Starting with 1 rep at station 1, we added a rep at each station, and went back to station 1 in between each station.

   For example, we started with 1 rep at the station 1, 2 at station 2, 3 at station 1, 4 at station 3, 5 at station 1, 6 at station 4, etc.

   Once we got to 21 reps, we went back down until we got back to 1

   The exercises were:

   Station 1: Merkins
   Station 2: Gas Pumps
   Station 3: Super Mans
   Station 4: Step ups
   Station 5: Burpees

   Ended with COR, NOR, COT

   Always a pleasure to lead

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