Fitness | Fellowship | Faith
COUNT-OFF & NAME-O-RAMA:
PAX: Hagar
QIC: Rocket Man
AO: Heritage Park
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH, Sqats, and merkins
THA THANG:
The Pax took a mosey down to the watershed with pain stations along the way.
Station 1-merkins
Station 2-sqats
Station 3-dips
Station 4-step ups
Station 5-crab walk
Station 6-window washers (Hagar Q)
Station 7-high knees
Pax then stretched it out before COT
CIRCLE OF TRUST/BOM:
ANNOUNCEMENTS:
1. 3rd F keep Lewisville beautiful. Hagar will Q.
COUNT-OFF & NAME-O-RAMA:
PAX: Malware, Blockbuster, Hagar
QIC: Rocket Man
AO: Heritage Park
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH x50
merkins x25
high knees x20
THA THANG:
Mosey through the dark to the fire station
lamp post relay:
lunge, bear crawl, burpee hop
Backwards relay:
crab walk, duck walk, lunge
mosey to sidewalk
Squats x15
mosey to intersection
Imperial Walker x15
mosey to bridge
PAX plank or do merkins while one PAX sprints back towards intersection, then lunges the last few feet (sign to intersection)
Mosey home
dinish with Sally’s on the playground
1st verse merkins , 2nd and 3rd verse leg lifts, 4th verse squats
CIRCLE OF TRUST/BOM:
Hagar led the prayer.
MOLESKIN:
PAX endured a frosty 28 degrees to post and had pancakes at the IHOP after. Fun times were had and men got better!
ANNOUNCEMENTS:
1. EHL everyone!
2. IHOP / cafeteria after
COUNT-OFF & NAME-O-RAMA:
PAX: Malware, Blockbuster, Hagar
QIC: Rocket Man
AO: Heritage Park
F3 WELCOME & DISCLAIMER:
Announced Dallas Pax are supporting an official launch before the end of the year.
WARM-O-RAMA:
SSH x25
High knees x25
THA THANG:
Mosey to fountain
Imperial Walker x25
Dips x20
Merkins x25
Mosey to parking lot (with some parking space sprints thrown in)
Doras – two groups of two did 100 Merkins, 200 squats, 300 burpees. QIC allowed some relief by changing up burpees to be a combination of mountain climbers and LBCs.
Walk to other side of lot
lunges to sidewalk
Derkins x10 with several long pauses thrown in. Stopped to admire the gloom (while holding six inches off the ground).
Mosey to picnic area
Dips x10 . Several long pauses thrown in.
Walk to pavilion
Wide Grip Merkin Bouncers.
CIRCLE OF TRUST/BOM:
PAX named Jim as Hagar.
ANNOUNCEMENTS:
1. Saturday AO in Burleson Park encouraged
2. Asked for emails so we can do launch blast.
COUNT-OFF & NAME-O-RAMA:
PAX: Malware, Blockbuster
QIC: Rocket Man
AO: Heritage Park
F3 WELCOME & DISCLAIMER:
YHC encouraged PAX to EH a friend and gave the usual disclaimer. PAX discussed ways to get the word out.
WARM-O-RAMA:
SSH x25 IC
High Knees x20 IC
Merkins x25 IC
Dips x20 IC
THA THANG:
Mosey to CAC (Community Activity Center)
Imperial Walker x25 IC
LBC x40 OYO
Incline Merkins x20 IC
Diamond Merkins x15 IC
Willie Mayes x16 IC
Raise the Roof x20 IC
Little baby arm circles x10 front hold x10 back
Mosey to neighborhood intersection (high knees and end kickers while PAX mosey)
Squats x17 IC
Flutter Kicks x20 IC
Mosey Halfway to Splash Pad
Indian Run to Splash Pad
Big Boy Sit Ups x20 IC
Flutter Kicks x15 IC
Swimmers x20 OYO
Mosey to Playground
Pull-ups x10 OYO
Derkins x15 IC
Mosey to Pavilion (start)
Blurterfly stretch , Butterfly press, toe touch on 6, walk it in, standing toe touch, 3-2-1 way back.
CIRCLE OF TRUST/BOM:
Q again encouraged PAX to EH men who need it. Discussed getting the word out.
MOLESKIN:
Random chatter. Good times were had.
ANNOUNCEMENTS:
1. EH a friend
2. Coffeteria on Thursday if anyone can make it.
COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Icebox, Teasip, Ant Man, Chairman Mao, Fish Stick, Spackle (Greenville), JK2 (Charlotte),
QIC: Rocket Man
AO: Burleson Park
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Side straddle hops x25
merkins x30
willie mays x14
raise the roof x20
THA THANG:
PAX were led to the fountain where they drew cards to pick exercises for an Indian Bear Crawl circuit. (One PAX crawls to the front of the line, then the next etc. in Indian Run style. Each time a PAX passes your place in line you do whatever the exercise that the Q has chosen. ) PAX did lunges, mountain climbers, and smurf jacks during the circuit.
Next PAX were led to the top of the parking garage where Doras were the name of the game. In groups of three PAX did 200 merkins, 300 squats, and 400 burpees. Q changed burpees to single count plank jacks due to time.
CIRCLE OF TRUST/BOM:
ANNOUNCEMENTS:
1. 2nd F TBD. Check Band for details.