Everyone needs a safe word

January 24, 2020

WHEN: 01/22/2020
QIC: Minecraft
PAX: CHiPS, Spartan, Goatcheese

Two years ago I started this F3 life so I took the chance to lead a great group of PAX through downtown PBO

Warm-up then into a mosey

Stop along a wall for some relays: elevated feet plank and people’s chair with creative word choices to let everyone know when you were set. And then some moving elevated feet planks along the wall.

Mosey to the rock pile for:

Squats, squats with press, squats with curl and a press, and reverse lunge/squat/presses

some moving lunges and bear crawls up the hill

Ab work on the community center porch: flutter kicks, leg raises and American hammers

mosey to the courthouse with merkins along the way for pyramids of merkins/tap planks, in-out/jack planks, and some up/down pmanks

back to AO for some crunches and leg raises

It’s been a great two years and I’m thankful for the opportunity to spend time with such a great group of guys and the chance to workout together. Aye!