12 Screaming Eagles defeat the Killer Bees

12 Screaming Eagles defeat the Killer Bees

Date: 2/24/20

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.

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors, rain or shine, heat or cold
  4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed. 
  5. 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. 


Killer Bees

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


Captain Thurkin

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!


Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s