Date: May 10, 2019
# of Pax: 22
Pax: 10-Count, Pledge, Dixie Chick, Davey, Offering Plate, Sparky, Morpheus, Sticks, Magneto, Ballbearing, LETC, Barnacle, Waterboy, Footy, BabyBack, Double Check, Sooner, Happy, EOM, Spin Doctor, Etch-a-Sketch, Wapner
Warm-o-Rama: Smurf Jacks x 20 (IC), Bolt 45s (15-15-15) OYO, Daisy Pickers x 30 (IC), ATMs (15 Alternating Shoulder Taps IC, 10 Tempo Merkins IC, 10 fast Merkins)
The Thang: Classic pearls on a string station rotation. We partnered up an alternated our way through 10 stations with the “run” station being our timer.
- Jumping Power Slams w/ Battle Rope x 10 (switched w/ partner after 10 reps)
- American Hammer
- Swirley (Handstand Merkin w/ Partner holding legs)
- Plyo Box Jumps
- Catalina Wine Mixer
- Iron Mike (Jump Lunge)
- Plank-o-Rama (hold high plank, right-side plank, left side plank for 20sec each & repeat)
- Run the parking Lot “T”
We ended with a Circle Burp, some protractor, and Broga just for good measure.
COT: Top Sail soft launch and Jacksonville hard launches tomorrow. We are averaging 20+ Pax at Stingray, so it’s Tim to start a newAO in Porter’s Neck. We need to find a location and a launch Q. Upcoming races: Torch Run & Blue Clay Breakout on May 25, Spartan Race June 1/2.
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.