PAX: SOL, Hahvahd (R), Goat (R), Dixie Chick, Earbud, Misfit, Crockett, Aquaman, Closer, Mozart, 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
20 Seal Claps IC
10 Windmills IC
20 Imperial Walkers IC
10 Patio Pickers
1:10 Ratio of Big Boy Sit-ups to Air Presses. After completing BBSU, keep feet elevate 6 inche and do air presses. Do 10 rounds increasing 1:10 each round.
Play Tubthumper. SSH until song says “I get knocked down” and then do a burpee.
4 sets of 3 exercises. 90 seconds on/20 seconds rest
Set 1: Merkins, Double Down Squats, V-Ups
Set 2: Russian Dips, Calf Raisers, LBCs
Set 3: Makhtar N’Diayes, High Knees, Plano Around the World
Set 4: Sphinx Merkin, Box Jumps, Heals to Heaven
EMOM: Navy Seal Burpee: 10 minutes
COT: prayers for Hahvahd’s company and coworkers as they suspend their operations during the pandemic. For Earbud’s 2.0 as he starts his first job at Publix and that he stay safe and healthy. For unity for our country as we start moving towards beating COVID19.
Thanks to all the PAX on the virtual AO today that pushed me to become stronger.