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.
- 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.
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Warm-o-Rama
SSH IC x 20
Imperial Walkers IC x 20
Mountain Climbers IC x 20
Windmills IC x 15
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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:
- Lunges
- American Hammers
- Diamond David Lee Roth Burpees
- Supermans
- Sumo Squats
- Side Straddle Hops
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Mosey back to the entrance of parking lot.
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Circle up for a round of Bring Sally Up:
Squat when song says Down and go up when it says up.
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COT: Prayers to Mr. T’s MIL and for all others needing to be lifted up today.
