The Dolphin

1. 

   Ricky Bobby says:

   July 23, 2024 at 1:53 pm

   A Burpee-free Beatdown

   Q: Ricky Bobby

   Pax: Irish Springs, Fletcher, FNG (Pylon), Marmaduke, Grains, Beaker

   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, and chain breakers.

   We then did 11’s. Starting with 10 reps on one side of the blacktop, we ran over to the other side and did 1 rep, then back to the other side where we did 9 and 2 on the other side and so on until we did 1 and 10. One side had a block, the other side didn’t. The exercises were:

   Alt block merkins
   Merkins

   Goblet squats
   lunges

   Diamond merkins
   Curls

   Dry docks
   Shoulder presses

   Supermans
   Bent over rows

   Ended with COR, NOR, COT

   6: Beaker

   Always a pleasure to lead

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