Convergence!
PAX:
– 57 Pax from all of Louisiana gathered to share Brotherhood and strengthen our bond as a statewide F3 PAX!
Warmup:
Mosey to the Great Lawn.
Side Straddle Hops – 20 IC
Feet Together Stretch
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
The Morpheus – 10
Grass Grabbers – 10
Windmills – 10 IC
Mountain Climbers – 10 IC
Burpees – 3 OYO
The Thang:
Almonaster.
11’s for the 11th Anniversary of F3NOLA!
Merkins on one side and Big Boy Situps on the other. Bear crawl to the BBSU’s and mosey back.
We are one group, we stay together and work was done in cadence!
Coppola (Lake Charles).
DORA!
Teamup with a partner. The count was 25 Burpees, then 50 Merkins, then 100 Squats.
First run was Bear Crawls, then Lunges, then Long Jumps.
Mosey around the Great Lawn.
Mayhem (Pontiff).
BOMBS!
Burpees, Overhead Claps, Merkins, Big Boy Situps, and Squats.
These were progressive, starting with 5 Burpees and ending with 25 squats.
Mayhem Merkins!
During the exercise the Q yelled “Plank!” whereby a series of Mayhem Merkins would begin. Then back to the work at hand!
Coppola (Lake Charles).
Dance Off!
Danger Zone!!
Continuous Side Straddle Hops with Burpees every time the song mentioned the Danger Zone.
All while Pax were called out to out dance the Q!
Pinewood.
Wheelbarrow Ladders!
5 Burpees, Wheelbarrow your partner to the other side, then 5 Burpees, Wheelbarrow the other partner back.
Mary:
Pinewood and Bolt.
LBC’s – IC
Scissor Kicks – IC
Protractor – IC
Back to Flag!
COT
Acknowledgements were made for all PAX who helped bring Convergence to happen.
Welcomes were given to all Downrange Pax: Lake Charles, Baton Rouge, Northshore, and Thibadeaux!
Awards
Man of the Year – Mayhem!
2.0 of the Year – Shredder!
Birthdays
Anniversaries
Announcements
Intentions
Prayer
