POST #59 – Saturday, June 22, 2019 – Urkel Beatdown
AO: The Arrowhead
When: 06/22/2019
PAX:
Number of Pax: 19
Pax Names:
Frog Legs, Skinner, Burns (RESPECT RESPECT), Coat Factory, Wiggum, Mr. Ed, My Buddy (FNG), Beef Stick, Solo, Brick, Sunshine (HATE), Kringle, Matlock (RESPECT), Dr. Evil, Mini Me, Lindberg, Kenny G, Urkel (QIC)
Number of FNGS: 1
FNG Names: My Buddy
QIC: Urkel
Introduction
THE SCENE: Beautiful weather, 54 degrees with no wind!
F3 WELCOME AND DISCLAIMER:
-Welcome to F3
-I am not a professional
-You are participating at your own risk
-You are responsible for your own well-being
-You are here voluntarily, and you are not paying to be here
-Know your limits and do the best you can, all exercises can be modified and are only suggestions.
Warm-O-Rama
Good mornings ICx20
Goofballs ICx20
Hillbillies ICx20
Terminator- SSH, Bonnie Blair’s, Plank Jacks, Merkins. Ladder down from 8.
The Thang
THANG 1: Picnic Table Roller Coaster
PAX carried 5 picnic tables from the shelter to the parking lot area. 10 overhead presses were done before the table was set in place.
PAX did a circuit x2. PAX started with Abyss Merkins, 5 burpees, and ended with a 100yds-ish AYG. Then we did Power-ups, 5 burpees, and ended with a 100yds-ish AYG.
THANG 2: Partner Bench Exercises
PAX moseyed to the shelter to do partner bench exercises. One PAX member either did plank hold or merkins on top of the table while the other HIM did leg presses and shrugs. Rinse and repeated until each HIM had a turn.
THANG 3: Iron PAX Challenge-ish
50 deep air squats
Lunge walk from cone to cone
50 merkins
70lbs. Sandbag carry up and down the hill
Finished with 25 burpees.
We were supposed to do this x3, but we ran out of time. Some PAX got 1 or 1.5 rounds done before time elapsed.
6MoM: Ran out of time so part of Mary had us carry the tables back to the shelter.
We had enough time for ICx40 of American Hammers
Circle of Trust
Today, we prayed for two kids that Coat Factory and his M brought into the family to keep them out of foster care. They did go into foster care most recently and we prayed they would find loving and caring homes.
Naked Man Moleskin
Thank you HIMs of F3 Geneva for giving me the opportunity to lead you all in a workout today. It was an Honor and a Privilege! I set the bar high today and you men rose to the challenge. Can’t wait to come back again to post with you all. F3 is not a local thing, but a national reach to find men of all denominations, backgrounds, and affiliations. We prayed knowing this is not for every man, but we hope to reach one man at a time to help them find a greater purpose in life. You are strong, You grow, You build, We succeed! Here’s to the men of F3 Geneva!
