10 PAX for a Birthday Q Beatdown

PAX for a Bring Sally Up Birthday Beatdown.

Date: 3/06/20

AO: Screaming Eagle

PAX:  Tom Sawyer, Big Sky, Mr. T, GOAT, Minecraft, Roadie, Gravity, Mayhem, Flight Nurse, Steak Knives

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.

—————————-

Warm-o-Rama 

SSH IC x 20

Imperial Walkers IC x 20

Mountain Climbers IC x 20

Windmills IC x 15

—————————-

Mosey to the tennis courts

The Thang:

Tabata Workout: 90 seconds on/15second recovery/6stations/3 Full Rounds. Break into groups of 2 or 4 and Shield Lock.  What has F3 done for you in your life? In what ways has F3 been a blessing to you and your family?

Stations:

  1. Lunges
  2. American Hammers
  3. Diamond David Lee Roth Burpees
  4. Supermans 
  5. Sumo Squats
  6. Side Straddle Hops

———————————

Mosey back to the entrance of parking lot.

———————————

Circle up for a round of Bring Sally Up:

Squat when song says Down and go up when it says up.

——————————-

COT: Prayers to Mr. T’s MIL and for all others needing to be lifted up today. 

SMACK TALK!

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