10/30/2021
AO: Bannerman
Q: Pineapple
PAX: Tommy Boy, Papa Smurf, Chef Boyardee, Retro, Fruit of the Loom, Dimples, Little Debbie, Iron Horse, Pebbles, Fish, Bunny, Cathy, Crab Legs.
Lord’s Prayer
Name-O-Rama
Warm-up: SSH and stretching exercises. Mosey to the church.
The Thang:
After arriving at the church Q explained that we’re doing stacked exercises, with the first letter of each exercise eventually spelling “Halloween.” Each round consisted of the exercise (or exercises) followed by a loop run around the parking lot. As PAX progressed through the rounds the exercises from each prior round was stacked and added to the next round. Q varied the reps to keep PAX guessing an on their toes.
Exercises consisted of the following:
Hand Release Merkins, Al Gore’s, Little Mermaids, LBC’s, One-legged Burpees, Walk Like An Egyptian (group walking lunge, hold the lunge, do shake and bake, repeat until all PAX had shaked/baked), Eights (one legged hops in a figure 8), Elbow Plank, Narrow Merkins.
Example: The fourth round consisted of exercises performed in the first three rounds (Hand Release Merkins, Al Gore’s, Little Mermaids, LBCs, followed by the run.
As each PAX completed the run around the loop they planked or performed AMRAP squats until the last man arrived back to home base. Once the last man arrived back we progressed to the next round. Q made adjustments as necessary in the interest of time and to lead the PAX all the way through each round.
We then moseyed back to Bannerman and since there were a few minutes left we did ABC ab exercises followed by dips.
COT: Q expressed gratitude to the men who showed up this beautiful morning and spoke about nuggets he’s learned from the QSource about preparedness. Prayer requests for family members. PSA to watch out for trick-or-treaters Sunday night. PAX expressed how much fun F3 is and the comradery that comes with it. Bunny likes Arby’s.