12 Screaming Eagles defeat the Killer Bees
AO: Screaming Eagle
PAX: Sunrise, Lightning, Franks, Tiny Tank, Solo, Crockett, The Teachers Pet, Cookout, RX, Sir Mix-A-Lot, Rhombus
QIC: Steak Knives
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
- Workouts are always free
- Are open to all men
- Held outdoors, rain or shine, heat or cold
- Lead by men who participate in the workout in a rotating fashion, with no training or certification needed.
- End with a COT.
SSH IC x 20
Imperial Walkers IC x 20
Mountain Climbers IC x 20
Windmills IC x 15
IRABS (Indian Run With a Ball of Sand) to the last speed bump. Slam Ball works it’s way from last to first in line. When it gets to front of line, PAX peels off from line and does 3 slams. Runs to catch line and then begins passing slam ball up line again.
Bear Crawl from 1 speed bump to the tree.
Broad Jump back to the starting position
Every 5 jumps, stop and do 5 burpees.
Repeat for 3 sets
IRABS to basketball court
1:4 ratio of Big Boy SitUps:American Hanmers with 3 Merkins at end of each set. Work up to 10:40 ratio.
IRABS front of school
Balls to the wall. 10 count each PAX till everyone counts.
Wall sit. 10 count each PAX till everyone counts.
Brick in the Wall: IC x 20
IRABS back to AO
Dealers Choice Mary till time expires
COT: prayers and praises to all PAX that need lifting up today. Thanks to all the Screaming Eagle PAX for making me a better man today!