Warm-o-rama

21s

Grasspickers x10ic

Tennessee Rocking Chairs x10ic

Toy Soldiers x10ic

Imperial Walkers x10ic

The Thang

We started out with a mosey over to the pavilion on the far side of the park and took turns carrying a coupon during the mosey. The main workout theme involved keeping a coupon in play and off the ground for the duration of the workout. 1 PAX would do a block exercise while the second PAX would do a standby without the block. For each set we passed the block, so both PAX did both exercises before moving to the next round.

For exercise with a walk, we went from the edge of the pavilion down the small hill to a bench and back, while the 2nd PAX did the standby exercise. Except for exercises where the block on the ground was intentional, we kept the block off the ground for the duration.

Round 1 – Block curl walk with WW2s on standby

Round 2 – Overhead block press walk with merkins on standby

Round 3 – Lunge walk with block with squats on standby

Round 4 – 20 count (10 each side) of American Hammers with block with regular American Hammers on standby.

Round 5 – 20 count of block bench press with pickle pointers on standby.

Round 6 – 10 thrusters with dips on standby.

Round 7 – No surrenders x 5 with block with derkins on standby

Round 8 – Bear crawl with block drag length of pavilion switching to murder bunny for return trip. Step ups on standby.

Round 9 – 10 thrusters with other PAX doing block less thrusters.

Round 10 – 20 LBCs with block, regular LBCs on standby.

Round 11 – 10 overhead presses with block, flutterkicks on standby.

Round 12 – Block curl walk with WW2s on standby

Round 13 – Overhead block press walk with merkins on standby

Round 14 – Lunge walk with block with squats on standby

Round 15 – 20 count (10 each side) of American Hammers with block with regular American Hammers on standby.

Round 16 – 10 count of WW3s (block press, sit-up, overhead press) with pickle pointers on standby.

We moseyed/woseyed back to the flag, again taking turns with the block on the return trip.

Mary
A few minutes of stretching to wind down. Overhead, into toe touch, into downward dog, into cobra pose, into plank then left knee to left elbow and hold, then right knee to right elbow and hold. Back to plank, into downward dog, then hold toe touch for last 30 seconds.

COT
Praise for the brotherhood of F3 and impact on men’s lives.
DoorDash – Dad with continued chemo and upcoming scan; estranged marriage, communication and next steps.
Prayers for men in challenging post divorce, challenging relationship situations.