Pontiff Bucket Brigade

WARM UP

After posting a few times for the initial launch back in 2014 and the two anniversary convergences, I finally had my first Q…man was I nervous.  We started out in the gloom picking up eight (8) five-gallon buckets of pain for our workout and moving them to the AO.  After dropping off the buckets of pain, we did a mosey to a picnic shelter and then back to the AO.  After the mosey and hearing Rudy’s mumble chatter about the AO not being a run oriented workout, we warmed up with 20 x Side Straddle Hops, 15 x High Knees, 15 x Butt Kicks, 15 x Hacky Sacks, 15 x Eric Heidens, 15 x Imperial Squat Walkers and finished up with 15 x Plank Jacks.

MAIN SET (a.k.a. Triple Shift Special)

After warming we set up four separate stations with two (2) five-gallon buckets at each station.  With ten (10) PAX (a record at Pontiff), the numbers were off for my Triple Shift Special so we set up Two (2) stations that had three PAX each and two (2) stations that had two PAX each.  The main set for the three (3) person stations were.

3 PAX station

One member (timer) does a farmer’s carry with 55 lb bucket of sand 20 yards out and 20 yards back.  The other member does three (2) burpee broad jumps out and three (3) burpee broad jumps back.  The final member does AMRAP push presses with a 35 lb bucket of water (lids were sealed).  When the timer gets back, each member rotates to the next station until everyone does each exercise. The two following exercises were bent over rows and front squats.

2 PAX Station

One member (timer) does a farmer’s carry with a 55 lb bucket of sand 20 yards out and 20 yards back. The other member does AMRAP push presses with the 35 lb bucket of water.  Rinse and Repeat. The next exercises were bent over rows and front squats.

After our MAIN SET, we walked to the play structure and I had technical difficulty with one of the two suspension trainers to do Body Rows but thanks to FracSac we overcame.  With two (2) Pax doing 100 body rows, the rest of the Pax were doing 100 x Wife Pleasers with shoulders on a bench and 100 x dips.  Seeing the log jam at the body row station, I changed things and substituted the 100 x body rows with 25 pull-ups for the PAX that were waiting.

COOL DOWN

Running out of time, we cut things short and went back to the AO to finish up with 20 x LBC, 10 x Swimmers, 10 x Superman with Lat Pull, 20 x Pretzel Sticks (10 each side) and 20 x Crab Jacks.

At the COT, I reminded the PAX that the Mission of F3 is to ‘Reinvigorate Male Community Leadership’.  After going over the Mission statement, I wanted to inspire the PAX and I gave them a living definition of what REAL Manhood should be:

1. Reject Passivity
2. Accept Responsibility
3. Lead Courageously
4. Invest Eternally (Expects God’s greater reward)

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