One of the enjoyable parts of being a Q is the chance to get a bit creative, putting exercises together in a unique sequence to challenge the PAX and have some fun while we’re at it. Then there are days when you’re out of creative ideas and say, “I got nothing.” The lucky part of getting stuck, though, is the fact that F3’s a national movement with guys all over the country coming up with crazy sh– to do. All you need to do is Google “F3 Bb ________” and hundreds of hits are there to help. That was the method to madness this last Friday. T Claps to a PAX in Winston-Salem named Fingers, who deserves all the credit for coming up with the perfect Leg Day(with minor embellishments). Several PAX arrived early for EC Manmakers and 19 gathered in the gloom at 0530.

WARM UP
Seal Jacks x 20 IC
Imperial Walkers x 10 IC
Windmills x 10 IC
Harvesters x 10 IC
WMH x 10 IC

MAIN EVENT
Super Aiken Legs
1 Round = 4 exercises, 20-15-10 reps, mode of travel to other end of parking lot in between, repeato x 3 each round
Round 1: Squats, Lunge Pulse Right, Lunge Pulse Left, Mountain Climbers x 20 each, high knees to other end, plank
Round 2: Sumo Squats, Monkey Humpers, Speed Skaters, Plank Jacks x 15 each, carioca, plank
Round 3: Bobby Hurleys, Tuck Jumps, Smurf Jacks, Ski Abs x 10 each, backwards run, plank
55 Merkins mixed in here and there on the planks to aid recovery

Wall Work
People’s Chair x 1 min
Johnny Dramas x 1 min
Rocky Balboa x 1 min
repeato x 3

MARY
Captain Thors x 20 IC
Peter Parker x 20 IC

ANNOUNCEMENTS / PRAYER
Old man’s memory here, but pretty sure this covers the intentions voiced by PAX: pray for those who are sick or hurting, pray for couples in marriages that are hard right now and pray for the UNC Charlotte community as the impact of the campus shooting last week reverberates into our Durham families and beyond. Connect with PAX you haven’t seen recently. Pick up the six in every sense, in every sphere of your life.