MOSEY & MOVE IT BD

Warm Up:

• Mosey to basketball courts
• Side Straddle Hop – 11
• Weed Picker – 11
• Tumble Weeds Left – 11
• Tumble Weeds Rt – 11
• Imperial Walkers – 11
• Mosey to pavilion to begin

The Thang:

Full body BD with a healthy dose of cardio, strength, and of course, sand for the CatBox.  Mosey is recovery loop around park after lower body exercise and Move It is fast running the loop (a pace faster than the Mosey to increase HR and leg turnover)

• 11 Merkins
• 11 Spiderman Merkins
• 11 Dry Dock Merkins
• Move It on the loop
• 11 Air Squats hands behind head
• 11 calf raises
• 11 Monkey Humpers
• Mosey on the loop
• 11 Burpees
• 11 Shoulder Touches – 4 Count
• 11 Air Presses
• Move It on the loop
• 11 Reverse Lunges Each leg
• 11 Lateral Lunges Each Leg
• 11 Bonnie Blair’s Each Leg
• Mosey on the Loop
• 11 Big Boy Sit-ups
• 11 Flutter Kicks – 4 Count
• 11 American Hammers – 4 Count
• Move It on the Loop
• 11 Box Cutters
• 11 MTN Climbers – 4 Count
• 11 Plank Jacks – 4 Count

Rinse and Repeat until 7:20

PAX ran between about 2.5 and 4 miles total during this portion of BD.

Finish in the Litter Box

Partner up in pairs for Bear Crawl and Crawl Bear in the Kitty Litter sand.  Partner 1 doing the Bear Crawl down while Partner 2 does Merkins.  When Partner 1 begins Crawl Bearing back, Partner 2 does LBC’s.  Then switch for 2 – 3 rounds until COT.

COT

Awesome comments by @ showtime, @piebar, and @fleetwood!

@showtime shared as the 6 Man and the PAX learned that he is a is a true leader and encourager of Men.  He was a constant encourager of all during the entire BD.  YHC appreciated Him finishing the BD with the final exercise during Mary’s, as well as his taste for fine wine and an occasional cigar!

@piebar stressed that F3 is more than just about getting a good work out in.  It’s about leadership in our communities, in our families, and the fellowship among F3 brothers.

@fleetwood stressed the difference a HIM can make when picking up a brother during a workout.  No PAX left behind, ever.

There were prayer requests.

YHC closed in prayers for all F3 Men and their families, for us to be leaders and to serve where we can, to stay healthy and safe during this time of Covid, and for peace within our country.