Bushwood (Ottawa Park Golf Course)

1. 

   Anonymous says:

   February 23, 2023 at 7:26 am

   National Curling Day

   Q: Ricky Bobby

   Pax: Biff, BVVR, Manscape, The Situation, Nougat, Dr. Bruce Banner, Ricky Bobby

   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, windmills, and tempo merkins

   We then did a racing themed workout in celebration of the Daytona 500 that was on Sunday.

   There were 4 stations with 4 workouts listed at each station. First lap around we did the first exercise only, second lap we did the first and second, third lap we did first second and third, 4th lap we did all 4. After each lap we made a “pit stop” under the awning and did 10 burpees in cadence. The exercises were as follows…

   Turn 1

   Curls
   Tricep extensions
   Bent over rows
   Dips

   Farmer carry to next station

   Front stretch

   LBC’s
   Flutter kicks
   Freddy mercuries
   Windshield wipers

   Rifle carry to next station

   Turn 2

   Alternating block merkin
   Shoulder press
   Chest press
   Block swings

   Farmer carry to next station

   Back-stretch

   Block squats
   Block dead lift
   Block lunge
   Man makers

   Rifle carry to next station

   Finished with a victory 60 count plank

   Ended with COR, NOR, COT

   Always a pleasure to lead

   Ricky Bobby

   Reply

Leave a Reply