Agility Ladders come to Firehouse
AO: Firehouse
When: 06/08/2021
QIC: Ace Ventura
PAX (6): Ace Ventura Lightweight Dunshire Suarez Benny Tadpole
Preamble:
PAX assembled as usual.
Warm-O-Rama:
Ace Ventura called out warm-up exercises as follows, each 10 count:
Side-straddle hops
Willie Mays Hays
Weedpickers
Hillbilies
Sun gods/reverse sun gods
The Thang:
6 stations were arranged with laid out with a set of exercises. PAX rotated stations after completing the first exercise, then conducted the next exercise. Each exercise was 60 seconds, with a 30 second rest between moving stations.
Station 1
Merkins
Bicep curls (with sand bags)
Carolina Dry Docks
Tricep extension (with sand bags)
Station 2
Squats
Lunges
Copperhead Squats
Reverse Lunges
Station 3
World War 2 sit ups
V-up/Y-up
American Hammers
LBCs
Station 4
Burpees
Bear Crawls
Frog Jumps
Side-straddle hops
Station 5
Jump rope (every rotation)
Station 6
Agility ladders
Two-foot runs
Two-foot hops in-and-out
Icky Shuffle
Side-straddle hops moving in and out
COT:
Ace Ventura was the sixth man. He talked about being from Norcross area, and his struggles with fitness and health over his life and why F3 has kept him going, even when the weight loss results aren’t there sometimes.
Prayers were offered for Ricky Hood’s wife, still struggling with COVID19.
Prayers were offered for Benny’s home struggles, as he has numerous trees growing into the foundation and is worried about repairing the damage.
Prayers were offered for Trojan’s wife, undergoing surgery at the same time beatdown was held.
Naked-Man Moleskin:
PAX had a lively discussion over coffee about vacation strategies and fun experiences.
PAX also formulated a plan for their 2nd F meeting next week (6/16/2021). Plans were made to meet at Halcyon so there are various options for food and beverage.