Speed Bump Beast O Rama

02/12/2020

AO: Screaming Eagle

PAX: 15 PAX showed up in the Gloom – Blart, Cook Out, Tiny Tank, Sooner, Foxtrot, Hooch, Tea Party, Sparky, Tombstone, Beauty, Solo, Hoosier Daddy, The Teachers Pet, and one Soda Eh who I completely cut out of the Name O Rama ….

QIC: 6 Pack VQ

The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.

  1. Workout are always free of charge
  2. Are open to ALL men
  3. Held outdoors – rain or shine
  4. Lead by men with no formal training or certification who participate in the workout on a rotating fashion
  5. End with a COT

WARM O RAMA

SSH X 30

IMPERIAL WALKERS X 20

LITTLE ARM CIRCLE TO BIG ARM CIRCLES X 1 MINUTE

THE THANG

Mosey to the speedbumps

10 Reps @ each speed bump followed by a sprint to the next speed bump (X3 speed bumps) then back to the beginning for the next exercise:

1st Exercise: Merkins

2nd Exercise: Mountain Climbers

3rd Exercise: Flutterkicks

4th Exercise: Freddie Mercury’s

5th Exercise: American Hammers

6th Exercise: Lunges

Mosey (the loooong way) round to the pull up bars. Group split in half

Half the group starting on 10 Pull ups – other half alternating between 10 Dips / 10 Incline Merkins / 10 Decline Merkins. Switching up after 10 reps.

Mosey back to the AO

COT

Prayers for Pony Express’s Dad Bronco – possible stroke. Reach out to Pony and check on same. 6 Pack’s 1 year old as he battles through the staph infection on his skull.

SMACK TALK!

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