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