AO: backblasts
Q: Erik Cabral (Styx)
PAX: Herve Francois (Stingray), Marc Rubenstein (ScarU), Sunny The Machine Sehgal, Matt Hopkins (Brisket), Fred Kelly (Grassy Knoll), Curtis Hoberman (Dos Equis), Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith F3 Risky Business, Max R.
FNGs: None
COUNT: 11
WARMUP: Full body stretches
THE THANG:
F-IRE DRILL – PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.
R-OCKETTE DIPS – Perform dips with alternating leg kick at the nadir of the dip.
E-VEREST – Find a set of stairs or a hill. Lunge up one step, perform 1 squat, lunge up with other leg, perform 1 squat, repeat to top. Works best with many steps or sizable hill. (SAND BAG Optional)
E-LF ON THE SHELF – This exercise is done with one concrete block. Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right. (SAND BAG Optional)
D-OMINOES – Line up PAX down parking lot curb. Entire PAX side planks on curb with left hand high, starting at one end, first PAX rotates to regular plank position for set number of Merkins (10), first PAX then holds regular plank and next PAX rotates down for Merkins, and so on down the line. Once the entire PAX is in regular plank position, the entire PAX reverses and starts again with right hand high. Repeat as desired. When done properly the PAX should resemble dominoes slowly toppling over. Best for a larger PAX.
O-NE LEGGED BURPEES – Like a regular burpee, but with one leg that stays off the ground through the entire set. Best to do two balanced sets or one split set.
M-ARIONETTES – Big Boy Sit Up – touch the ground to the LEFT of your legs.
Return to starting position laying flat.
Big Boy Sit Up and touch the ground BETWEEN your legs
Return to starting position laying flat.
Big Boy Sit Up and touch the ground to the RIGHT
3 count exercise – 9 total sit ups
MARY: None
ANNOUNCEMENTS: see announcements
COT: * Thank God aka “SkyQ” for this blessed morning.
* God we pray for your help and guidance in our lives
* Please work to remove what isn’t yours from our hearts and replace it with what is yours
* Please guide us each and everyday to make us stronger, physically, mentally, and spiritually
* So that we can lead as powerful men within our:
* Families
* Friends
* Jobs
* Churches, Temples, Synagogues
* and our Community
End on a Hand-sandwich chant “F3!!!”
