Date: 5/04/20
AO: HMP
PAX: Group 1: Big Sky, Goat, Dixie Chick, Beauty, Seahorse, Gump
Group 2: Earbud, PK, Gravity, Vegemite, Butterknife, 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, 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 Imperial Walkers
10 Gravel Pickers
10 Toy Soldiers
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10-1 Motivators
5 burpees OYO after each round
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Mosey to Baseball Fields
Bearmuda Triangle: Bear crawl to each corner of the triangle and do 10 burpees.
1 minute BTTW (30seconds regular/30seconds Australian Mountain Climbers)
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Mosey to Tennis Courts
No surrender Indian Planks
7’s: Dead stop merkins/Squats
Do 29 Merkins, 29 Squats and 50 LBC’s
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Mosey back to AO
EMOM: Navy Seal Burpee x 5: 10 minutes
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Thank you to the men of F3 for providing the physical and mental motivation to make a difference in this world.
COT: Prayers to Beauty’s mom. Prayers to Earbuds coworkers still in isolation. Prayers to those who have fallen victim to Coronavirus. Praises to Vegemite on his Respect birthday last Tuesday. Praises to Beauty for representing F3CapeFear on Pick Up The 6 podcast last Friday.
