I like Big Blocks and I cannot lie… you other Paxes can’t deny!

We had a pleasant surprise today as 7 Pax showed up from the Oyster in Surfside so we had a large head count of 18.

38 degrees, clear and pleasant conditions. 1 minute warning then started with a welcome and disclaimer. Recited the mission of F3 and then asked the Paxes the 5 core principles of F3 which was recited by different Paxes.

COP-

Grabbing Grass- 20 count in cadence

Cross Country Skier- 20 count in cadence

Downhill skier- 20 count in cadence

Windmill- 15 count in cadence

Little Baby Arm Circles- 15 count in cadence

Lilly Babies in reverse- 15 count in cadence

We then mosied around the church for a short lap around the Church to the block pile.

Beatdown-

We went to the side large parking lot and lined up against the fence.

5 different block exercises in 1 circuit with 10 reps each.

10 reps each of Clean and Press, Curls, alternating hand on block merkins, squats and one arm bent over rows.

Once the 5 exercise block circuit was done then we farmer carried the block across the parking lot and back to our starting point. Then a small lap around the baseball field while stopping at the bleachers and doing 25 step ups and 20 dips.

We did 4 rounds of the block exercises, farmer carry and lap around the field (stopping at bleachers to do 25 step ups and 20 dips).

After 4 rounds there was 10 minutes left.

Circle of Trust-

Finished with 3 ab exercises

scissor kicks- 25 count in cadence

hello Dolly- 20 count in cadence

American Hammer- 15 count in cadence

count-o-roma- 18 Pax

name-o-roma

announcements- free to bleed, 3 year Catapult anniversary coming up, VQ for Crop Duster

Finished with a prayer

It was again an honor to lead my 2nd F3 Q. F3 is a special group and a special group of guys and I am honored to be a part of it!

See you in the Gloom!

Aye!

Judge Judy