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.
- Workouts are always free
- Are open to all men
- Held outdoors (or Virtual during a pandemic), 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
20 SSH IC
10 Windmills IC
20 Imperial Walkers IC
10 Patio Pickers IC
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The THANG
10-1 Mountaineer Motivators
- Fairy Jack
- SSH
- Half Arm SSH
- Legs Only SSH
- Hop
- 3 Burpees OYO
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Tabata: 1 minute of exercise/20 seconds rest
Bonnie Blair’s
Double down squats
Jump squats
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Handstands
Alternating Merkins
Inch Worm Merkins
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Alternating Single leg squat lunge
Sprinter Stretch
Plyo Sprinter Stretch
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Makhtar N’Diayes
Big boy sit up twists
Low Plank alternating twists
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EMOM (every minute on the minute)
8 rounds
10 Merkins adding one each round
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Welcome FNG Copperfield (Crockett’s brother from Miami).
COT: prayers for the nation and for any unspoken prayers needed.
