Bushwood (Ottawa Park)

1. 

   Rubble says:

   December 10, 2020 at 9:32 am

   12/10/20
   AO – Bushwood
   QIC – Rubble

   F3’s Mission: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.

   Core Principals
   Free of charge
   Open to all men
   Held outdoor, rain or shine, heat or cold
   Peer led in a rotating fashion with no training necessary
   End with a Circle of Trust (the “COT”)
   PAX (10) – Mole, Bob Vance, Mr. Belding, Smails, Dr. Nick, Dauber, Trinity, Romano, Gap, Rubble
   “Minnie’s Birthday Bash”
   Warmup Mosey to Centennial Mall Circle

   Warm up with 10 Plunges 2 is 1, (Deep lunge with a pushup at the bottom, lunge back up)
   4 weighted objects were scattered around the circle. As a PAX completed a round of exercises, they ran out one of the lanes and around the circle. If they encountered an object, they were to pick it up and run with it around the remaining part of the circle, pausing at each lane for 5 lunges. Return to the center and repeat for round 2, 3, 4, etc.

   RD 1
   10 BONNIE BLAIRS
   20 MERKINS
   30 SQUATS
   40 LBC’S
   RUN
   RD 2
   10 BURPEES
   20 REVERSE LUNGE 2/1
   30 DIAMOND MERKINS
   40 AIR PRESS
   RUN
   RD 3
   10 V-UPS
   20 JUMP SQUATS
   30 STARFISH 2/1
   40 MERKINS
   RUN
   RD 4
   10 4X4’S
   20 PETER PARKERS
   30 BIG BOI’S
   40 LUNGES
   RUN
   Pax completed between 4 and 6 rounds and we finished with 10 Merflipdips on the benches. There was a fair amount of grumbling about carrying the weights and especially the 4×4’s. I would assume they are not on any favorite exercise lists. Belding felt mislead that Minnie would make a guest appearance for this 40th Birthday. Accused me of false advertising.
   COT

   The 6 – Dauber – Discussed the importance of the DRP. Everything is petter after you take it.

   Announcements
   Prayer intentions

   Thank you for the opportunity to lead. Burn the Ships

   Rubble

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