AO: Lions Den
When: 01/26/2023
PAX:
Number of Pax: 22
Pax Names: Backdraft, Blowpop, Charmin, Chicken Fried, Chicken Wing, Fleetwood, Hartford, Ice T, Landing Strip, Muffet, Odd Job, Oshkosh, Pie Bar, Roscoe P, Saget, Sleepy Joe, Swap, Tackleberry,
Number of FNGS: 0
FNG Names:
QIC: Oshkosh
- Welcome to F3
- FNG?
- Peer led men work out by men
- I am a not a professional
- Come rain or shine
- Hot or cold
- Lets get started
Starting position move is
In cadence
Begin
Warm up
- Weed Picker
- Side saddle hop
- Knee ups on your own
- Weed Picker
- Squats
- SunGods
- Michael Phelps
Workout
- Start with 10, 20, in each zone
- Take a lap
- Add 1 after each lap
Exercises
- Suicide station #1: WMD Merkins count 10+1 each time through
- Suicide station #2:Imperial Squawkers count 20+1 each time through
- Suicide station #3:Bicep curls with coupon 30+1 each time through
- Suicide station #4:Plank Jacks 40+1 each time through
Rinse and REPEAT AGAIN ADDING 1 rep every time
Ring of fire
hold plank while 5 reps of Mike Tyson’s around the ring
hold squat squat while 5 reps of squats around the ring
End with COT order as follows:
1) Count 22
2) Namorama
3) 6th man
4) FNG – no
5) Announcements & Prayers
- Fellowship coffeeteria.