9 PAX from NY to Miami for a Zoom Sufferfest.

Date: 4/28/2020

AO: Zoom

PAX:Butterknife, Car seat, Hahvahd (R), Dixie Chick, Watchdog, Copperfield, Publix, Boberry, 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




15 Windmills IC

15 moroccan night clubs

15 Goofballs



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

Carolina Dry Docks

Alternating Merkins

Inch Worm Merkins

Pistol Squat

Sprinter Stretch

Plyo Sprinter Stretch

Mhaktar n’Dyies

Big boy sit up twists

Low Plank alternating twists


EMOM (every minute on the minute) 

8 rounds

5 pandemics


COT: prayers for the nation and for any unspoken prayers needed.  Praises to Car seat for his 2nd day in the gloom!


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