School Supply Celebration
QIC
ShiplapAO
The DenPAX
- Alliance
- Bananas
- Bergundy
- Bronco
- Buttermaker
- Cheat Code
- Deliverance
- Friar Tuck
- Heisenberg
- Iron Sheik
- Jumanji
- Lord of the Dance
- Munger
- Old Style
- Scarecrow
- SpitValve
- Truckin
- Glory Days
- Sparky
- Smokey
- El Gato
FNG
El GatoWorkout
Hello, I’m Shiplap … [I’m Padawan] and welcome to The Den! F3 is… FREE OF CHARGE, OPEN TO ALL MEN, HELD OUTDOORS, PEER-LED WORKOUTS, ENDS WITH CIRCLE OF TRUST, Disclaimer & Safety QWARM UP:
Motivators to 6; Imperial Walkers; Old man stretch; Rossie R,C,L; Daisy Pickers; Abe Vigodas; Reverse; Washing machinesDivide into groups of 5
Each group gets a die and selects an area to do their workPart 1:
Roll the Dice to Determine Your Fate:
Motivators to 6; Imperial Walkers; Old man stretch; Rossie R,C,L; Daisy Pickers; Abe Vigodas; Reverse; Washing machinesDivide into groups of 5
Each group gets a die and selects an area to do their workPart 1:
Roll the Dice to Determine Your Fate:
- Roll the die
- Double the number to get your number of reps
Round 1: Standing
- Hill Billy walkers
- SSH
- Lunges
- Imperial walkers
- Jump squats
- Squats
Round 2: Face Down
- Sphinx Merkin
- Wide merkins
- Merkins
- Carolina dry docks
- Mike Tyson’s
- Plank jacks
Round 3: On Your Six
- Box cutters
- Freddie mercuries
- American hammers
- Big boys
- Flutters
- Little baby crunches
School Supply Themed ExercisesTI-81 calculators
- Toe Tappers (60) (1 is 1)
- Incline Merkins (21)
Compasses (basically just around the worlds, feet planted, go around in a circle like a compass) & Protractors (windshield wipers, these are ab exercise but without the coupon in the middle) — partner up; PAX A does 1 clockwise compass and 1 counterclockwise compass, while PAX B does protractors, then switchBACKPACKS
- Burpees (5)
- Absolutions (5)
- Crab Cakes (10, 2 is 1)
- Karaokes (down and back)
- Planks, wobbly bridges (5, 4-count)
- Alligator Merkins (10 steps)
- Chris Christies (10, 4 count)
- Karate Kids (10 crane kicks, 5 on each leg)
- Squats (20)
21’s: count till 5, then silent and everyone stops on 21. Penalty: butterfly stretchMary
- Box cutters (10)
- Cutter boxes (10)
- Cross punches (3-count)
Count off
Name, Age, F3 Name
Circle of Trust: partnering up is a great way to be #FreedToLead; consulting those impacted is important when suggesting process improvements
Announcements: check Slack
Coffee**Celebrate with backpacks full of cold Gatorades and beef jerky — also donut holes to celebrate meeting our fundraising goal. Thanks to all the PAX who donated! **
Name, Age, F3 Name
Circle of Trust: partnering up is a great way to be #FreedToLead; consulting those impacted is important when suggesting process improvements
Announcements: check Slack
Coffee**Celebrate with backpacks full of cold Gatorades and beef jerky — also donut holes to celebrate meeting our fundraising goal. Thanks to all the PAX who donated! **