10 PAX for a Virtual AO

Date: 4/01/2020

AO: Zoom

PAX: LETC, Gump, SOL, Overbite, The Flying Wasp, Crockett, Aqua-man, Flight Nurse, FNG-Copperfield, 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 (or Virtual during a pandemic), 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




10 Windmills IC

20 Imperial Walkers IC

10 Patio Pickers IC



10-1 Mountaineer Motivators

  1. Fairy Jack
  2. SSH
  3. Half Arm SSH
  4. Legs Only SSH
  5. Hop
  6. 3 Burpees OYO


Tabata: 1 minute of exercise/20 seconds rest

Bonnie Blair’s 

Double down squats

Jump squats



Alternating Merkins

Inch Worm Merkins


Alternating Single leg squat lunge

Sprinter Stretch

Plyo Sprinter Stretch


Makhtar N’Diayes

Big boy sit up twists

Low Plank alternating twists


EMOM (every minute on the minute) 

8 rounds

10 Merkins adding one each round


Welcome FNG Copperfield (Crockett’s brother from Miami).

COT: prayers for the nation and for any unspoken prayers needed.  


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