WWF and circuit training

The Buck

November 29, 2022

Pax:  Ballcock, Swanson, Compost, Big Spur, Bodhi, Cable Guy, Ambien (QIC).

Weather:  46 degrees and no wind.  Perfect.

Disclaimer:  get stronger, don’t get hurt.

F3 Mission:  The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Warmup –

   25 SSH

   10 TTT

   15 IW

   15 AC (forward)

   15 AC (backward)

   15 Hillbillies

Mosey to coupon pile and choose your friend.  Mosey to Lowcountry Church parking lot.

The thang is Circuit Training with stations as follows:

1. Wheelbarrow run with 3 coupons deposited inside
2. Burpees
3. Jump rope.
4. Big boy situps
5. SSH
6. Squats/lunges

Four circuits: 

• First circuit:  40 sec per exercise, rotate.  After all 6 stations, run short lap.
• First circuit:  50 sec per exercise, rotate.  After all 6 stations, run short lap.
• First circuit:  60 sec per exercise, rotate.  After all 6 stations, run short lap.
• First circuit:  50 sec per exercise, rotate.  After all 6 stations, run short lap.

Mosey to coupon drop off area and back to flag:

• Plank for the six.

Done.

Moleskin:

• Much talk about the WWF today spurred on by Swanson’s childhood Hulkster workout set.
• Apparently, WWF was a big thing as several Pax have an alter ego:  Big Spur identifies as Dusty Rhodes, Swanson as the Hulk, Ambien as Randy “Macho Man” Savage, and Ballcock as Junk Yard Dog.
• One block met its maker after falling out of the wheelbarrow tray.
• Q was a bit rusty and ran lap one time after 7 stations. 

Prayers:  our families, our community.

Ambien, out.

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