The Dolphin

1. 

   Ricky Bobby says:

   August 15, 2024 at 4:11 pm

   Iron Pax Training

   Q: Ricky Bobby

   Pax:
   Carlton
   Marmaduke
   Fletcher
   Irish Springs
   Grains
   Juice
   Bagels

   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

   For the workout we had 5 cones spaced out about 10 yards each. We had a list of 4 exercises and a mode of transportation between the exercises. The reps per cone were 5, 10, 15, 20, and 25. The exercises were:

   Alternating block merkins –> bear crawls
   Block squats —> lunges
   Shoulder press —> rifle carry
   Man Makers —> burpee broad jump

   Ended with COR, NOR, COT

   6: Juice

   Always a pleasure to lead

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