September 1st, 2018 By 4wide

8 men hit the field (well tennis court) on a hot and humid morning to workout all the calories that will be consumed on the first official college football weekend.    Thank you to the PAX to help yours truly to remember his own exercise sequence.  Read all about it here:

Disclaimer

Mosey the trails to the tennis courts

1st Quarter
Warmarama
SSH IC x 20
Windmill IC x 10
Cotton Pickers IC x 10
Hillbillies IX x 20
IST IC x 20

2nd Quarter
Football Tabata
20 sec workout; 10 sec rest – 4 sets 2 cycles
1st Round
Exercise 1: Quick Shuffle
Exercise 2: Heisman
Exercise 3: Lunges
Exercise 4: Quick Shuffle Down/Ups (or as Sugar mentioned another way of saying burpees)

2nd Round
Exercise 1: Sit up
Exercise 2: Carolina Dry Dock
Exercise 3: Lunges
Exercise 4: Quick Shuffle Down/Ups

3rd Quarter
Football Field Exercise (Thanks Catfish)
Start at goal line
10 – 10 Burpees
20 – 20 Merkins
30 – 30 Mountain Climbers (SC)
40 – 40 LBCs (SC)
50 – 50 Squats
40- 40 LBCs
30 – 30 Mountain Climbers
20 – 20 Merkins
10 -10 Burpees
Jog around back to start

4th Quarter
Peoples Q – Mosey around park with an exercise
Guinness -Jump Squats SC x 20
Booter – Slow Count Squats IC x 10
Stretchy – Slow Count Merkins IC x 10
Shooter – Finkle Kicks (Laces Out Dan!) SC x 10 each leg
Extractor – Sow Count Leg Raises IC x 10

Overtime – Mary
LBC IC x 20
Squirm – a shoutout to Pharoah – IC x 15
RBC IC x 20
Russian Twist IC x 20
1 min Plank
Superman IC x 20

Announcements:
Sugar is looking for a new Comz Q. A great way to be even more involved with F3 and continue to spread the word about what is going on at each AO. If interested and want to learn more please reach to Sugar on Slack.

Prayer: Thanks for the opportunity to continue to strengthen our body and minds. For any request not mentioned. Continue guidance for us to be better men and leaders in the community.

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