AO: Screaming Eagle (Veterans Park at AHS)
QIC: Tom Sawyer
PAX: (9) Moab, Franks, Stouffers, Pony Express, Hoosier Daddy, Hooty, Flamer, R-X & YHC
Mission of F3 is to Plant, Grow & Serve small workout groups for men for the invigoration of male community leadership. Aye!
Our 5 Core Principles are:
1) Free of charge,
2) Open to all men
3) Held outdoors — rain or shine or heat or cold.
4) Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. YHC discussed the fact that YHC is NOT A PROFESSIONAL! Exercise at your own peril and modify/scale where needed.
5) Ends in a Circle of Trust
The Warm Up:
10 Cotton Pickers – IC
10 Side Straddle Hops – IC
10 Hillbillies – IC
5 Burpees – OYO
Countorama….9…let’s keep track of everyone what do you say!
Single File mosey to blue baseball field
5 merkins at home plate w/ bear crawl to 1st; 10 merkins w/ deep lunges to 2nd; 20 merkins w/ karaoke to 3rd; 10 merkins w/ bear crawl back home for final 5 merkins.
Single file mosey to Minnie Evans Center for some Partner Work…
P1 LBC’s on sidewalk while P2 runs to knee wall for the exercise. P2 completes the exercise and returns to P1 for P2 to start w/ LBC’s while P1 goes and does the same exercise. We did:
1)25 step ups
2)25 decline merkins
3)25 plank jacks
Slow Mosey single file line w/ Indian Run to tennis courts for some more Partner Work:
DORA 1-2-3 (sounded good but due to time constraints it ended up being 100-150-200)
100 – WWII Sit Ups
150 – Bobby Hurley’s
200 – American Hammers SC
P1 starts the DORA exercise while P2 sprints to end of tennis courts (3 courts wide) for 5 donkey kicks against the fence. P2 returns to P1 to switch it up until all completed.
Mosey w/ Indian Run back to green baseball field for balls to the fence w/ all of us calling a 10 count….yep that is 90 seconds of continues BTTF!
Jail Break back to the AO
Countorama – Yep there were still 9 of us…
Nameorama – Yep, in one take. No FNG’s so we need to change that!
Praises, Prayers, Announcements
YHC prayed us out into our mornings and very honored to lead you fine men! TS