Bushwood (Ottawa Park)

1. 

   Gap says:

   September 6, 2020 at 10:22 am

   9-3-20

   Q – Gap – O-o-h Child

   PAX – Bob Vance – Vance Refrigeration, Poodle, Dauber, Wild Sprayer, Pele, Patch, Cobra Commander, Dr. Nick

   Opening – Brief rundown of F3 purpose, principles and agenda.

   The Thang –

   Moseyed to the amphitheater were Q discussed the plan for the workout. In celebration of the timeless music of The Five Stairsteps, we would perform the following exercises in the reps that matched the appropriate step PAX was on (1ea., 2ea., etc.):

   Burpees
   Hand Release-Release Merkins
   Big Boi Sit-Ups
   Leg Raises
   Jungle Boy Squats
   Standing Lunges (1=1)

   Once the five steps were completed, PAX jogged to the top of amphitheater, bear crawled or lunged to the next set of steps and jogged back down to the first step for a repeat. Continued repeating until time had expired.

   Moseyed back to the flag for Circle of Trust

   COT – A prayer of thanks for those who have come to F3 to better themselves as men, husbands, fathers and leaders throughout our communities. Let us find strength and support from each other. Patience and understanding at these trying and uncertain times. Prayers for the troops and first responders (past, present and future) as they continue to place others before themselves to ensure the safety and liberty to gather and express ourselves without fear or repercussion.

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