Birthday Party

AO: Galaxy

When: 2024-02-27

QIC: Fenway

PAX (10): Abacus (Mark Green), Fenway, Forest, Marcia, New Coke, Skol, Spirit Fingers, Tweaker, Wideright, Yearn


QIC celebrated his 37th birthday F3 style!


Warm up with alternating sets of 30 and 7:
  • 30 SSHs and 7 weedpickers
  • 30 copperhead squats and 7 imperial walkers
Split into groups of 3-4 and do group waves - all PAX in plank and one by one do rep counting up to 37. 3 sets:
  • Perfect merkins
  • Peter Parkers
  • Patty cake merkins (clap at top)

The Thang:

Continuing with the theme of 37, we ran 7 laps around the park and did 30 reps of various exercises between each lap. First PAX to finish lap chose the exercise and all PAX wait in plank until the last one finishes the lap. We did 30:
  • Toy soldiers
  • Squats
  • Big boys
  • Hillbillies
  • Shoulder press
  • Something else I cant remember...


Among other things, we pray for Marcia going through difficult times. Your F3 brothers are here for you!

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