QIC: Little Debbie
PAX: Man Guy, Peter Pan, Red Elephant, Corn Bread, Bird Dog, Sleepy, Bon Jovi, Lost Boy, VISA, Mickey Mouse, FNG Jeff Phillips (2nd Post)
12 men met with a blood red full moon setting over the Southwood Lake. They were probably lured to come out by the hint that Little Debbie might provide treats after the Q to celebrate his 5th F3 Anniversary. With that in mind, LD’s Q was built around fives. A special thanks to Peter Pan and Man Guy who traveled from the Northside to join in the fun.
WARM UP
Stretch
Side Straddle Hop
Imperial Storm Troopers
Arm Rotations
Sitting Squat
Mountain Climbers
JOG TO PLAY GROUND
FIVES @ THE PLAYGROUND
5 Merkins
10 Derkins
15 Dips
20 Step Ups
25 Yard Bear Crawl
Repeat
BEGIN JOG AROUND LAKE (1.2 miles)
JOG TO BRIDGE
Rail Derkin Walk
JOG 5 MINUTES
FIVES LADDER #1
5 Burpees
10 Flutter Kicks (F3 count)
15 Flutter Kicks (F3 count)
20 Air Squats
25 Crunches
JOG TO NEXT BRIDGE
Rail Derkin Walk / Bear Crawl
JOG 5 MINUTES
FIVES LADDER #2
5 Body Builders
10 Box Cutters
15 Flutter Kicks (F3 Count)
20 Jumping Air Squats
25 Freddie Mercuries
FINISH LAKE JOG TO FLAG
5 MINUTE TABATA AROUND THE FLAG
Air Squats & Crunches
20 Seconds of Air Squats
10 Second Rest
20 Seconds of Crunches
10 Second Rest
Repeat 4 more times
BUDDY CARRY TO FLAG
50 Yards & Switch
CATCH ME IF YOU CAN
One Pax runs away backwards, while buddy does 5 burpees then runs down Pax
Switch
MAN GUY MERKINS
5 50% 10 second pause Merkins – OUCH
COT
Little Debbie shared Proverbs 27:17 – As iron sharpens iron, so one person sharpens another.
Mentors come in all shapes, sizes, ages and backgrounds, and each of us can learn and grow from anyone. The men of F3 have motivated, encouraged, supported, inspired and educated Little Debbie over years helping him become a better Christian, father, husband, friend and person. Although, this seems to be common for each Pax, so F3 is proving to be successful in its mission. As a reward for their hard work, Little Debbie Swiss Cake Rolls (yes, a classic) were given to each of the Pax.
PRAYER
PLEDGE