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Ending the month off strong
Q: Ricky Bobby
Pax: Koresh, Nails, Sideshow, Tucky, Lefty, Hardwood, Tupac
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 a list of 21 exercises on a white board. We started with executing only exercise #1 and jogging to the shed about 50 yards away and back. We then added the second exercise, ran to the shed and back, then added the third, and so on until we completed all 21……. well, kind of. We got about half way through. The exercises were:
Block press
Block squat
Alt block merkin 1 = 1
RDL
Big boys
V-ups
Curls
Dips
Calf raise
Block swings
Lunge
Chest press
Bent over row
American hammer 2 = 1
Freddy mercury 2 = 1
Preacher curls
Skull crushers
Twinkle toes
Single arm row (5 each)
Burpees
Man makers
Ended with COR, NOR, COT
6: Hardwood
Always a pleasure to lead
Ricky Bobby