Walbridge Park

1. 

   Ricky Bobby says:

   September 20, 2023 at 9:02 pm

   Station-bata

   Q: Ricky Bobby

   Pax: PaddleBoat, A-Aron, Nougat, Gas Man, Hannigan (Black Swamp)

   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 (20), windmills (10), and tempo merkins (10).

   We then did a tabata style workout where we rotated to a different station when the timer went off. 45 seconds on. 15 second rest between. We had exercise bands at 3 of the stations, a ruck, a block, and a station for a calisthenic exercise.

   The exercises at each station were:

   10/20 lb band
   Lateral raises
   Bent over rear deltoid raises

   30/40 lb band
   Front deltoid raise
   Overhead lat pull

   50 lb band
   Curls
   Rows

   Ruck
   Squats
   Lunges

   Block
   Man makers

   Calisthenics
   Mike Tysons

   Started with top exercise and switched to second half way through

   Ended with COR, NOR, COT

   6: Ricky Bobby – spoke about F3 challenging us to do hard things

   Always a pleasure to lead

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