Cold Call’s 37

22 Pax blessed Cold Call with the gift of their presence on his 37^th birthday.
DISCLAIMER
PRAYER
COP

WARMUP

1. Side Straddle Hops x 19 In Cadence (IC).
2. Little Baby Arm Circles x 19 IC Forward.
3. ”       “        “    ”    x 18 IC Backward.
4. Through The Tunnel x 19 IC.
5. Imperial Walkers x 19 IC.

Break up into groups of 3.  Size matters.

THE THANG

Each pax received a 3×5 notecard with an exercise on it that they would be in charge of introducing and leading.  We jumped right in at the amphitheatre.

1. Wall Jumps x 10 On Your Own (OYO). Modification-step ups.
2. Wall Dips x 19 OYO. Modification-hold in down position.
3. Wall Incline Merkins x 19 IC. Modification-wall plank.
4. Wall Jumps x 9 OYO. Modification-step ups.
5. Hard Run Stair Lap to Top of Amphitheatre.
6. Hand Release Merkins x 10 IC. Modification-Regular Merkins.
7. Slow Squats x 19 IC.
8. Flutter kicks x 37 IC. Modification-feet off ground.
9. Big Boy Sit Ups (BBSU) x 19 IC. Modification-Little Baby Crunches (LBC’s).
10. Hand Release Merkins x 9 IC. Modification-Regular Merkins.
11. Slow Squats x 18 IC.
12. Freddie Mercuries x 37 IC. Modification-LBC’s.
13. BBSU x 18 IC. Modification-LBC’s.
14. In three-person groups, two group members carry the third member to the bottom of the hill.
15. Hand Release Merkins x 9 IC. Modification-Regular Merkins.
16. Side Straddle Hops x 18 IC.
17. Plank Jacks x 19 IC. Modification-Plank.
18. Overhead Air Presses x 19 IC. Modification-raise and hold both hands.
19. High Knees in place x 19 IC. Modification-half time pace high knees.
20. Hand Release Merkins x 9 IC. Modification-Regular Merkins.
21. Plank Jacks x 18 IC. Modification-Plank.
22. Overhead Air Presses x 18 IC. Modification-raise and hold both hands.
23. High Knees in place x 18 IC. Modification-half time pace high knees.
24. In three-person groups, two members carry a different member to the wall by the creek.
25. Imperial Walkers x 18 IC.
26. Wall Jumps x 9 OYO. Modification-step ups.
27. Wall Dips x 18 OYO. Modification-hold in down position.
28.  Wall Incline Merkins x 18 IC. Modification-wall plank.
29. LBC’s x 19 IC.
30. In three-person groups, two members carry the final member back to the amphitheater.

The goal was to have 37 different blocks of exercises.  At the end of the workout each exercise, other than running, would be completed 37 times/reps.  Some exercises were complete all in one shot (example: flutter kicks) while others were broken up into smaller chunks (example: hand release merkins). All 37 reps were complete except for the following exercises: Through The Tunnel (18 reps short), Wall Jumps (9 reps short), Little Baby Crunches (18 reps short), and Hillbilly Walkers (37 reps short).
CIRCLE OF TRUST
PRAYER
MOLESKIN
I’m grateful for each Pax in attendance and for those not present today.  Thanks for pushing me and making me better over the last year and half that I’ve been a part of F3NeTN.  The carrying of other Pax was not just metaphorical, but was meant to be a literal reminder that at times we will need to be carried by others and at times we will need to carry our brothers.  One of the greatest lies our culture tells us is that we are self-sufficient and able to make it through life on our own with hard work and determination.  The truth is that we are all broken and not strong enough to survive the rough patches of life, yet alone thrive.  I encourage each Pax to lean into the opportunity to rely on others in order to get better in all areas of your life.  Take advantage of the opportunity to show up for bootcamps, boilermakers, and/or run group.  This provides an opportunity to get pushed by other Pax to get stronger physically.  Show up for 3rd F events and listen to and learn from other Pax about their life experiences.  Allow this to shape you in becoming a better husband, father, family member, friend, employee, etc. Lean into opportunities to build friendships with other Pax outside of workouts and allow these relationships to help you be more connected and less isolated.