Date: 4/02/2020
AO: Zoom
PAX: GOAT, LETC, Overbite, Trump, Flying Wasp, Sparky, Steak Knives, Crockett
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 Burpees OYO
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Captain Thurkin
1:4 Big Boy Sit-ups:American Hammers increasing for 10 rounds. End at 10 BBSU:40AH. Every round is finalized by 2 Merkins.
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Hell Raiser Tabata Beatdown
6 Movements each for 66 seconds
15 second rest between movements
Repeat for 3 rounds.
Everyone has a coupon
- Jump Overs
- Curls
- Goblet Squats
- Tricep Extensions
- Calf Raises w/coupon
- Pandemic
10 Burpees OYO
EMOM:
10 Merkins
Hold Al Gore
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COT: Prayers to Trump, Warner and Thumbs and their M’s that they are all healthy and safe during their upcoming deliveries. Prayers for the nation and for any unspoken prayers needed.
