Roll & Spin

QIC

Shiplap

AO

The Den

PAX

Bronco
Debs
Deliverance
Harry T. Stone
Iron Sheik
JCS
Jumanji
LeadPipe
Lord Of The Dance
Odenkirk
Old Style
Padawan
Shiplap
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Workout

Welcome & Introduction: Hello! I’m Shiplap 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

Warm-Up

10x open the gates

10x close the gates

15x Goofballs

Arm circles

Imperial walkers

Rossy

Calf stretch

5x Motivators

Work
Count off in groups of 5
Fellowship jog around Lincoln School

Arrive to playground to find a wooden die and a small sheet of paper with the exercise list

Roll the Dice to Determine Your Fate

1. Burpees

2. Merkins, roller’s choice

3. Mike Tyson’s

4. Bonnie Blairs

5. Plank jacks

6. Box cutters

One PAX of the individual team runs their distance around a park landmark. While the runner runs, the two remaining PAX do the rolled exercise.

Mosey to spin wheel at Lincoln

1. Pax circle around the merry-go-round wheel

2. A Pax will spin the wheel.

3. The indicator will point to a Pax who will identify an exercise, the count, and if in cadence. (The exercise count must end in a zero or five.)

4. After the exercise, the selected Pax will spin the wheel. Repeat #3.

5. When the exercise count adds up to 100, run/jog around ball field.

6. Return to same positions around the merry-go-round. Repeat #3

7. All Pax must pick an exercise before repeating a Pax.

8. Repeat until time allows.

Mary

Touch your toes

Butterflies

Old Man Stretch

Count off

Name, Age, F3 Name

Circle of Trust: Performance evaluation season at work and at home; seek the conversation; listen; and reflect.

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