Date: 2024-11-09
AO: ao-eagles-nest
Q: Wheelie
PAX: Blender, Broccoli, Common Core, Sandtrap, Slice, Spike, Strat, Watermelon Wings, Wrecking Ball, Davie Jones (Gilbert) FNGs: 1 Davie Jones (Gilbert)
COUNT: 11
F3 is a worldwide community of men put together to invigorate leadership by setting small community workouts groups. Thanks for coming out this morning to help me become a better leader!

5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust.

I am no professional nor coach. Everything done here are all suggestions and every one of them can be modified or omitted at your own discretion. Push yourself but know your limits and don’t hurt yourself.

WARMUP:
10 Good mornings
10 mercans
10 Arm circles
10 sumo squats
10 burpees

THE THANG:
Joshua chapter 6 describes the annihilation of the city of Jericho by Israel. Hebrews 11:30 says “By faith, the walls of Jericho fell down after they were encircled for 7 days.”

In faith we’re gonna compress that timeline today, but it may not feel like it. We’re encircling Jericho 7 times counter-clockwise.

1st lap:
Lunge squat all the way around. Then every other person grab a Cindy and pass them all the way around CCW bucket brigade style.

2nd lap:
Zombie walk all the way around with a Cindy.
Then every other person grab a Cindy and pass them all the way around CW bucket brigade style.

3rd lap:
Side lunge all the way around facing in.
Then grab a Cindy for 10 shoulder presses in cadence 3 count. Do it again.

4th lap:
Side lunge all the way around facing out
10 merkins in cadence 3 count.

5th lap:
High knees all the way around, your own pace.
Then 10 curls for the girls in cadence 3 count.

6th lap:
Walk like an Egyptian all the way around
Then 10 Plank jack (Cindy optional) in cadence 3 count.

7th lap (oops, we missed this lap)
1 broad jump toward the position of the person in front of you (step there if you don’t make it in one jump). 2 count: down on 1, jump on 2, position correct on the count. Then grab your Cindy for 10 overhead tricep extensions in cadence 3 count.

Jericho’s Walls are down. The city has fallen. The mighty warriors of Jericho are delivered into your hand.

Tighten up the circle around the remnants noting that Rahab the prostitute was the only person saved from destruction. Her descendants birthed king David and, a generation before Jesus himself, fittingly, Mary, which is up next…but first a befitting celebration mocking Jericho.

Face away from the city. 10 Monkey humpers, 3 count in cadence.

MARY:
20 flutter kicks in cadence 3 count

20 shoulder taps in cadence 3 count

20 big boy sit-ups in cadence on my up

20 little baby sit-ups in cadence on my up

Count Around the circle 2x: High plank on your right side

Count Around the circle 2x: High plank on your left side

Count Around the circle 2x: Superman hold

Count Around the circle 3x: bear hold

ANNOUNCEMENTS:

COT:
Thanks for quiet (so far) post election nation.
Wreck-it Ralph: Nov21 meeting with foster family to start making decisions about where little girls will be adopted. Dovetail: Thanks for local job

Tags: ao-eagles-nest, Blender, Broccoli, Common Core, Sandtrap, Slice, Spike, Strat, Watermelon Wings, Wrecking Ball, Davie Jones (Gilbert)