Date: 5/05/2020
AO: Zoom
Weather: 62 and Raining
PAX: Hahvahd (R), Earbud, Carseat, The Edge, Vitamin D, BoBerry, VDub, Bowser (FNG), Copperfield, Gump, 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
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Warm-o-Rama
20 SSH IC
10 Don Quixotes IC
20 Moroccan Night Clubs IC
10 Patio Pickers
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The THANG
4 Corner Escalator
10 Burpees
20 Box Jumps or Step UPS
30 Dips
40 Jump Squats
10 SSH IC between sets
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La Playa Ab Blaster
10 Box Cutters/20 LBCs/10 Box Cutters
10 Tequila Inch Worm Merkins
Repeat 2 Rounds
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The Tequila Hangover
EMOM (every minute on the minute)
5 Pump: 5 Merkins/2 Squats Hold Al Gore
Add a set each round
5 rounds
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COT: Prayers for Hahvahd, Vitamin D, and to all of our PAX during these challenging times. Praises to VDub, Carseat and The Edge for becoming regulars to F3 Cape Fear!
