The F3 Workout Deck

Date: 10/16/19

A O: Stingray

QIC: Wapner

# of Pax: 12

Pax: 10 Count, Offering Plate, Shines, Drizzle, Pledge, Bob the Builder, EOM, OTC, Baby Back, BamBam, Shakedown, Wapner

Warm-o-rama: Goofball x 20 IC, Windmill x 15 Copperhead Squats x 10, 5 burpees OYO

The Thang: We moseyed over to the closest picnic shelter and circled up. We then went around the circle with each Pax picking 2 cards from the F3 Workout Deck. The first card was the exercise and the second card determined the reps. Non-face cards were 10 reps + the value of the card. Face cards were 25 reps. Aces were 100 reps. We ran through the deck once and started on it again before heading back to the flags to close out the beatdown with a circle burp.

COT: TobyTalk starts tomorrow at 1830 at Sour Barn. Toby’s wife Kelly and the girls have received a lot of support from family and friends. As such, F3 Cape Fear is sitting in the background so to speak with plans to spring into action in December and January. Keep an eye on Slack for more details. We’ve raised over $200 for our Thursday Thunder Kettlebell Timeshare Program and I’m just waiting on some pledged funds to come in before ordering the KBs.


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