Decades and Dozens

DATE: 2021-10-12
AO: Freestate
Q: Horshack
PAX: Deagle, Winston, ShowMe
FNGs: None
COUNT: 4
WARMUP:
SSH x 12 IC
Harry Rockettes x 12 IC
Swing Billies x 12 IC
El Capitans x 12 OYO
Merkins x 12 IC
2 Laps on Blacktops with Karaoke on the sides
Willie Mays Hays x 12 IC
Cherry Pickers x 12 IC
Frankensteins x 12 OYO
Lounge Act x 12 IC
Windmills x 12 IC

THE THANG:
Arm Burners 10x12s:
*Arm Circles x 4 x 12
*Shinooks x 4 x 12
*Overhead Claps x 12
*Michael Phelps x 12

Playground of Pain
2 Rounds rotating between 5 Exercises
x 12 reps IC each:
* Dips (sets the pace in cadence)
* Step Ups
* Decline Merkins
* Australian Pull Ups
* Bonnie Blairs

Bear Crawl Around the perimeter between Rounds

Jacobs Ladder
– at top and bottom of hill, descending # of Squats 12-11-10…3-2-1

MARY: 10 Exercises x 12 Reps:
*X Factors x 12 IC
*Freddie Mercuries x 12 IC
*Dollies x 12 IC
*Flutters x 12 IC
*Rosalitas x 12 IC
*Scissors x 12 IC
*Leg Lifts x 12 IC
*LBCs x 12 IC
*American Hammers x 12 IC
*Reverse Crunches x 12 IC

Stretch-o-rama

ANNOUNCEMENTS:
*F3 Hooky – Rafting the Upper Yough
*The Grunt moved to Sat Nov 6th

COT: Wrap up of the F3 10 Year
*F3 Foundation being re-structured to promote Regional funds for local initiatives that Pax can lead.
*Survey of nearly 1000 Pax indicate that most want the foundation to support family services, organizations that serve veterans, and those that address homelessness.
*Community service events at F3 10 Year weekend included family housing and wrap around services, a diaper bank, and a food bank. Each organization received a nice donation from the F3 Foundation
*F3 leadership acknowledged it has work to do in terms of ensuring F3 is truly open to all men and demonstrating a commitment to diversity and inclusion: racial and ethnicity, gender identity and sexual orientation, and non Christian faiths (or no faiths).

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