AO: LogDeck

When: 02/27/2021

PAX:

Number of Pax: 6

Pax Names: 2 Wheel, Divot, Dreamliner, Funny Car, Reload, Scully,

Number of FNGS: 0

FNG Names:

QIC: Funny Car


The BackBlast:

Official launch of the Log Deck

Conditions: Overcast with some drizzles, 52 degrees

F3 – COVID DISCLOSURES

Mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Our workouts are free, open to all men, held outdoors, peer led, end with a Circle of Trust

Our creed is Leave no man behind, but leave no man where you find him.

I am not a professional. I do not know your limitations or injuries so please modify accordingly but do not modify for effort

WARMARAMA

Michael Phelps 15c, Imperial Walkers 15c, Thru the Tunnel 10c, Squats, 15c, Calf Raises 10c, High Knees 10c, Batwings 10c, Lunges 10c, Don Quixotes 20c, Side Stradle Hop 20c, Mosey around the parking lot

THE THANG

Four sets of AMRAP (as many rounds as possible).

Set 1 (10 minutes)

Burpees 5 (alternate- arm raises)

Carolina Dry Dock 10

Standing Bicycle Crunch 15 each leg

Squats 20

Run around the parking lot,  rinse and repeat

Set 2 (10 minutes)

Mountain Climber Burpees 5 (alternate- arm raises)

Wide Arm Merkins 10

American Hammer 15 cadence

Bonnie Blairs 20 each leg

Run around the parking lot

Rinse and repeat

Set 3 (10 minutes)

8-count Body Builder Burpees 5 (alternate- Windmills)

Merkins 10

LBCs 15 cadence

Jump Squats 20

Lunge walk out, skip back

Rinse and repeat

Set 4 (6 minutes)

Prison Cell Burpees 5 (alternate- Imperial Walkers)

Diamond Merkins 10

Big Boy sit-ups 15

Side Straddle Hop 20

Fast run out & back

Rinse and repeat

Four minutes of Mary (ab exercises) dealer’s choice 10 reps per exercise

CIRCLE OF TRUST

Namearama – Countarama

Matthew 18:20. “For where two or three are gathered together in my name, I am there among them”

Ecclesiastes 4:9-12 – Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. Likewise, two people lying close together can keep each other warm. But how can one be warm alone? A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken.

Luke 16:9 – Here’s the lesson: Use your worldly resources to benefit others and make friends. Then, when your earthly possessions are gone, they will welcome you to an eternal home.

Proverbs 27:17 – Iron sharpens iron, and one man sharpens another.

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F3 Hampton Roads