Agility Ladders come to Firehouse

AO: Firehouse

When: 06/08/2021

QIC: Ace Ventura

PAX (6): Ace Ventura Lightweight Dunshire Suarez Benny Tadpole


PAX assembled as usual.


Ace Ventura called out warm-up exercises as follows, each 10 count:

Side-straddle hops

Willie Mays Hays



Sun gods/reverse sun gods

The Thang:

6 stations were arranged with laid out with a set of exercises.  PAX rotated stations after completing the first exercise, then conducted the next exercise.  Each exercise was 60 seconds, with a 30 second rest between moving stations.

Station 1


Bicep curls (with sand bags)

Carolina Dry Docks

Tricep extension (with sand bags)

Station 2



Copperhead Squats

Reverse Lunges

Station 3

World War 2 sit ups


American Hammers


Station 4


Bear Crawls

Frog Jumps

Side-straddle hops

Station 5

Jump rope (every rotation)

Station 6

Agility ladders

Two-foot runs

Two-foot hops in-and-out

Icky Shuffle

Side-straddle hops moving in and out


Ace Ventura was the sixth man.  He talked about being from Norcross area, and his struggles with fitness and health over his life and why F3 has kept him going, even when the weight loss results aren’t there sometimes.

Prayers were offered for Ricky Hood’s wife, still struggling with COVID19.

Prayers were offered for Benny’s home struggles, as he has numerous trees growing into the foundation and is worried about repairing the damage.

Prayers were offered for Trojan’s wife, undergoing surgery at the same time beatdown was held.

Naked-Man Moleskin:

PAX had a lively discussion over coffee about vacation strategies and fun experiences.

PAX also formulated a plan for their 2nd F meeting next week (6/16/2021).  Plans were made to meet at Halcyon so there are various options for food and beverage.

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