Bushwood (Ottawa Park Golf Course)

1. 

   Ricky Bobby says:

   January 4, 2024 at 6:53 am

   Bushwood. Blocks. Battlestar Galactica

   Q: Ricky Bobby

   Pax: T-Rex, Wilson, The Situation, Mr. Rodgers

   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, Abe Vigodas, tempo merkins, and chain breakers.

   We then did a block workout with 4 different stations. Each station had 4 exercises listed and a mode of transportation between the stations. The first time around we only did the 1st exercise listed and added 1 until we did all 4 on the 4th lap around. The exercises and modes of transportation were:

   Station 1
   Shoulder press
   Alt Block merkin
   Block swings
   Chest press

   Rifle carry

   Station 2
   Goblet squats
   Step ups
   Dead lift
   Blockees

   Farmers carry

   Station 3
   Block curls
   Bent over row
   Tricep extension
   Dip

   Rifle carry

   Station 4
   LBC’s
   X-factors
   Gas pumps
   Crunchy frog

   Farmers carry

   Ended with COR, NOR, COT

   6: T-Rex spoke on iron sharpening iron

   Always a pleasure to lead

   Reply

Leave a Reply