8 PAX for a Virtual Hell Raiser Beatdown

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.

  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

——————————

Warm-o-Rama

20 SSH IC

10 Windmills IC

20 Imperial Walkers IC

10 Burpees OYO

——————————

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.

——————————

Hell Raiser Tabata Beatdown 

6 Movements each for 66 seconds

15 second rest between movements 

Repeat for 3 rounds.

Everyone has a coupon

  1. Jump Overs
  2. Curls
  3. Goblet Squats
  4. Tricep Extensions
  5. Calf Raises w/coupon
  6. Pandemic

10 Burpees OYO

EMOM:

10 Merkins

Hold Al Gore

——————————

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.  

SMACK TALK!

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