Date: 5/12/2020

AO: Zoom in the Gloom

Conditions: 46 degrees and Sunny

PAX:Hahvahd (R), Dixie Chick, BoBerry, Car Seat, 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

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Warm-o-Rama

20 SSH IC

10 Windmills IC

20 Imperial Walkers IC

10 Patio Pickers

10 Burpees OYO

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Bat Wing

10 Burpees OYO

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Around the World

1. Germany: WWII Sit-ups 1 min. Pretzel Stick 1 min. 10 Burpees OYO
2. Norway: Captain Thor: 10 rounds. 10 Burpees OYO
3. Turkey: Turkish Get-ups 1 min. 10 Burpees OYO
4. Congo: Gorilla Humpers 1 Min. Sneaky Gorillas 1 min. 10 Burpees OYO
5. Russia: Russian Dips 1 min. 10 Burpees OYO
6. Egypt: Sphinx Merkins 1 min. 10 Burpees OYO
7. Nepal: Everest 1 min. 10 Burpees OYO
8. India: No Surrender Indian Planks. 10 Burpees OYO
9. Japan: Sumo Squats 1 minute. 10 Burpees OYO
10. Mexico: Rosalita 1 minute. 10 Burpees

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COT: for Pony Express’s dad.  Prayers answered for Hahvahd.