Bushwood (Ottawa Park)

1. 

   Rubble says:

   July 14, 2020 at 4:02 pm

   7/9/20
   AO – Bushwood
   QIC – Rubble

   F3’s Mission: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.

   Core Principals
   Free of charge
   Open to all men
   Held outdoor, rain or shine, heat or cold
   Peer led in a rotating fashion with no training necessary
   End with a Circle of Trust (the “COT”)

   PAX (9) –Scrooge, Mayor, Bob Vance, Dauber, Shooter, Dr. Nick, Romano, Gap, Rubble

   “Are you not entertained?”

   Warmup of SSH and Shoulder circles and a mosey to the Amphitheater.

   QIC wanted to utilize the giant seating steps for the beatdown. Each round went as follows in a ladder or a set number of reps per step. All sets started at the bottom of the ampitheater. After each round the pax ran a lap and half to end back at the bottom and performed inchworm while waiting for the 6.

   Incline Merkin – 1,3,5,7,9,11,13,15,17,19 (100 total)
   Plyo Jump ups -5 per step (50 total)
   Dips – 5 per step (50 Total)
   Burpees – 4 per step (40 total)

   Intermission on the main stage to regain composure. Freddie Murcury 50 2/1 OYO

   Step ups 1 leg – 5 per leg per step

   QIC planned to complete Derkins, Calf raises and Nolan Ryans but we ran short on time and moved to the finisher, AKA the MerFlipDip. (Incline plank position starting with two merkins followed by a flip to your backside followed by two Dips). Repeat the flip until you traverse ½ the amphitheater. Upper body torched….

   COT –
   The 6
   Announcements
   Prayer intentions

   Thank you for the opportunity to lead. Burn the Ships

   Rubble

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