Boondock Burpees

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.

  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



SSH IC x 20

Toy Soldiers IC x 10

Imperial Walkers IC x 20

Mountain Climbers IC x 20

10 Burpees OYO


Cardirico to the Beach: 5 Merkins


Thang 1:


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


Cardirico to Island Drive Mini Park: 5 Squats


Thang 2:


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.


EMOM: 5 Pumps then hold Al Gore

Increase by 1 set each round. 3 rounds


COT: continued prayers for Pony Express and his family.  


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