Date: 5/22/2020
AO: Boondocks
Conditions: 71 degrees water and 71 degrees air. Too dark to tell what the weather was.
PAX: Beauty, LETC (R), Dixie Chick, Sooner, Eight Penny, Tenenbaum, Happy, GTA, Butterknife, Milkman, Cousin Vinny, FNG-Lumiere, Kix, 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
SSH IC x 20
Toy Soldiers IC x 10
Imperial Walkers IC x 20
Mountain Climbers IC x 20
10 Burpees OYO
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Cardirico to the Beach: 5 Merkins
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Thang 1:
Dora-cides
PAX 1 runs to first beach access and does 10 Burpees then run back to PAX 2. PAX 2 is doing 5 Navy Seal Burpees, 10 double down squats, 15 V-Ups. PAX 2 runs to first access, does 10 burpees and runs back to PAX 1. Rinse and repeat at each access point until 4 you complete 4 access roads.
Mary until everyone is done
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Cardirico to Island Drive Mini Park: 5 Squats
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Thang 2:
Dora:
Partner 1 will swim from steps to end of last bench. Partner 2 will do 10 burpees, 20 Dips, 30 Bobby Hurleys.
Repeat for 3 sets.
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EMOM: 5 Pumps then hold Al Gore
Increase by 1 set each round. 3 rounds
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COT: continued prayers for Pony Express and his family.
