Walbridge Park

1. 

   Ryan Kleimola says:

   November 9, 2023 at 8:13 am

   COT
   Count: 9
   PAX: Moondog, A-Aron, Bull, Gasman, Nougat (6), Shaq (FNG), Bonsai (FNG), Mamba (FNG), Paddleboat (Q)
   6: Nougat talked about how F3 helps strengthen men as leaders for life outside the gloom, through the pushing of self and others, encouragement, and conversations.

   The Thang: The average human lives for 4000 weeks. Realizing our finite existence this side of eternity can motivate us to make the most of our time. Today is my 2125th Thursday.

   Warmup in cadence
   20 Side straddle hops
   20 abe bagodas (slow count)

   Mosey to Bottom of stairs
   in between each exercise traverse stairs however you want, sprint, sideways, back, hop, etc
   ↓21 Merkins
   ↑25 Dips
   ↓21 Baryishkinov Squats (feet pointed out, on toes)
   ↑25 LBC
   ↓21 Alternating Side Squats (legs spread side lunge)
   ↑25 Freddy Mercury (2is1) (bicycle crunches)
   ↓21 Mike Tyson
   ↑25 American Hammers (2is1)
   ↓21 Burpees
   ↑25 Shoulder tap planks (2is1)
   Repeato until time
   Mosey to flag – COT – Count – Name – 6 – Announcements – Prayer

   Reply

Leave a Reply