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Welcome to Brooklyn with DJ Big Papi and MC Nancy

The Flag was planted and 7:30 am hit on a beautiful cold morning at the Bone Yard. 15 Pax in attendance ready to get a good workout. Nancy’s first VQ ( don’t skip leg day). Welcome back Flat Tire!!!

Haka, Big Papi, No-See-Um, Goose, Meatloaf, Nova, Nancy, Vanilla Ice, Aquaman, Flat tire, Grouper, DBA, Waterboy, Hitchhiker.

5 principles of F3.

  1. Free of Charge
  2. Open to all Men
  3. Held Outdoors
  4. Peer Led
  5. Ends with COT
Warm up:
  • SSH
  • Lunges
  • Windmills
  • Merkins
  • Baby Arm circles
Work out:
Mosey to school parking lot
1st stop:
– At each pole:
  • 10 Merkins
  • Lunges to first pole
  • 10 burpees
  • Lunges to second pole
  • Run back to first pole and repeat twice
2nd stop (soccer field)
** one min each exercise
  • Step ups
  • Run across opposite side of the field
  • Flutter kicks
  • Run across opposite side of the field
  • Squats
  • Run across opposite side of the field
  • Big Boy Sit ups
  • Bear craw to mid field for Merkins
  • back to the starting point where we finished with Step ups.

**What motivates you to do the things you do everyday? What’s your Engine?

  • The answers to the above questions were share by the PAX as we performed the exercises.
  • Family, Faith and Health among some of the most common answers.

Mosey to 3rd stop where we performed the following:

  • 10 Merkins
  • 10 wide Merkins
  • 10 shoulder taps
  • 10 diamond merkins
The run to the Brooklyn woods continue with Indian Run to 4th stop:
  • 20 mountain climbers
  • 10 Jump squats
  • 20 LBC’s
  • 20 flutter kicks

Our 5th stop consisted of Mucho Chesto.

Mosey to Bexley trail (Brooklyn Woods): PAX never imagined the path back to the flag was going to be painful!! lol!! but we all made it!!!

  • Lunges on wood bridge and Mosey continued back to flag where Nancy had technical problems but finished strong!! lol

“Be Happy u didn’t post. Big Papi had us Mosey to Brooklyn.. u would have worn out your new shoes..” Flat Tire.

  • COT
  • Prayers for Big Papi’s family, Aquaman shared some amazing thoughts and prayers.