- When: 04/24/19
- QIC: Erie
- Pax: Aquaman, Chumlee, Cold-Cut (DOUBLE RESPECT), Cousin IT, Deep Dish, Erie, Fruity Pebbles, Mayhem (RESPECT), Popeye, Pothole, Southern Fried (RESPECT), Spinal Tap (RESPECT)
With the NFL draft coming up on Thursday, I thought it would be fun to have an F3 version with the Exicon. It was a great opportunity for the PAX to get involved with the workout and share some exercises we might not be familiar with. It also provided for some great mumble chatter.
Warm Up
-SSH x 20 IC
-Windmills x 15 IC
-Squats x 10 IC
-Burpees x 5 OYO
Indian Run around circle and back to flag
Tha Thang
Exicon Draft – Split up into four teams. Each team takes a turn picking exercise for the other three teams to complete. Picking team holds plank. Once an exercise is selected, it can’t be drafted again. For Round 1, reps increase by 5 after each pick. Pick 1 (5 reps), Pick 2 (10 reps), Pick 3 (15 reps), Pick 4 (20 reps). For Round 2, the picking order stays the same but reps reverse (20, 15, 10, 5). For Round 3, each pick is 10 reps with all PAX participating in exercise. Exercises picked during the draft included: diamond merkins, Catalina wine mixers, ww1, chill cut merkins, wide arm merkins, flutter kicks, burpees, American hammers.
Mosey to the Shelter, plank for the 6
4 Rounds of 7’s
-super step ups/derkins
-dips/lbc
-merkins/table top sit ups
-squats/crab jacks
Mosey back to the flag for Mary
Mary: 5 minutes. Box Cutters, J-Los, WW2s. Finished with 90 seconds of Flutter Kicks
Prayer Requests: Cold Cut’s friend, Popeye’s M, Prayers for our Nation
Announcements: QvQ at 116 on Saturday, Hump Day Happy Hour on 5/1 with F3 Beers at Tapped