Black Top Pearl (Quimby’s Parking Lot)

1. 

   Brian Hede says:

   March 1, 2023 at 2:00 pm

   F3- Fitness, Fellowship, Faith
   PAX- Irish Springs, Grains, Spokes, Quadzilla, Double mint, Crop duster, Patch, Juice
   5 Core Principles- free, outside, open to all men, rotating fashion, end in COT
   Credo- Leave no man behind, leave no man where you found him

   Explain- demo block exercises and stations
   Pair up- you and your partner work together to get both of your blocks to each station (while one of you run there and back)

   Music- Go!

   Circle up
   Count off
   Name-o-rama
   6- Cropduster
   Announcements
   End in prayer

   Station #1:
   Man Makers- 10 reps
   Shoulder Shrugs- 15 reps

   Station #2:
   Side Pounders (obliques) –
   20 reps (10 on each side)
   American Hammers- 15 reps (2 is 1)

   Station #3:
   Block Swings- 20 reps
   Triceps Curls- 20 reps (10 on each side)

   Station #4:
   Squats (holding the block)- 10 reps
   Dips (on the block)- 15 reps

   Station #5:
   Murder Bunnies- 20 reps
   (10 out, 10 back)

   Station #6:
   Flutter Kicks (holding block over head)- 20 reps (2 is 1)
   Broken Wheelbarrow- 10 reps (each partner)

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