At 7:00 A.M., EST prompt, PAX moseyed to the lower parking lot and formed a circle; once the 6th man reached, we commenced warmup…Chops went to the potty during warmup and joined PAX immediately following the pee-break. For Warm up, PAX did Side Straddle Hops, Copperhead Squats, Weed Pickers, Sun Gods and Michael Phelps.
After warm up, Q instructed PAX to remain in circle and count 1’s, 2’s and 3’s and breaking into groups of 3…circuit stations arranged in a pentagon shape. Each PAX grabbed a coupon and rotated from station to station in a counter-clockwise fashion. Each station had an exercise and a discussion guide. PAX were to do each exercise for the duration of the song…songs averaged 3.5 to 4 minutes. Once burned out, PAX were allowed to modify as needed.
Exercises: Coupon Curls, Merkins, Flutter Kicks, Skull Crushers and Plank with a Merkin every 15 seconds.
Discussion Topics: 5 Principles of F3, Personal, Professional, Prayer Requests and Life Goals. These were intended to start the mumble chatter and led to some really great discussions. PAX seemed to really enjoy getting to know each other as mumble chatter ensued through duration of the workout.
Playlist: Fuel, Metallica; Crazy Train, Ozzy Osbourne; I Wanna Rock, Twister Sister; Dream On, Aerosmith; Hard To Handle, The Black Crows; Black Betty, Ram Jam; Are You Gonna Go My Way, Lenny Kravitz; Live and Let Die, Guns N’ Roses; Even Flow, Pearl Jam; Born In the USA, Bruce Springsteen; Give It Away, Red Hot Chili Peppers; Walk This Way, Aerosmith
Once done, we moseyed back and commenced Mary for the remaining 3 minutes, 1.5 minutes were American Hammers and the last 1.5 minutes were Freddie Mercury’s .
As always, we merged with the dudes of Wartown and engaged in the Circle of Trust.
Sixth man was Snot Rocket – he spoke about his personal life, works in IT, married with no kids and hobbies are F3 and Cycling with his M.
Announcements and Prayer Requests, then the always wonderful Coffeeteria.
Afterwards, Some PAX went to Maple Street Biscuits…it was delicious.