10PAX + 1 FNG for a Virtual Tequila Shot filled Cinco de Mayo

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.

  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




10 Don Quixotes IC

20 Moroccan Night Clubs IC

10 Patio Pickers



4 Corner Escalator

10 Burpees

20 Box Jumps or Step UPS

30 Dips

40 Jump Squats

10 SSH IC between sets


La Playa Ab Blaster

10 Box Cutters/20 LBCs/10 Box Cutters

10 Tequila Inch Worm Merkins

Repeat 2 Rounds


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


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!  


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