AO: Coastal Surge (Hugh McRae Park)
PAX: Last, Capt. Stubing, PK, McFly, Flounder, Armor All, Colosseum, Gump, FNG- (Red Hots), Niles, Gravity, Seahorse, Soul Train, The Hoff, HushPuppy
QIC: HushPuppyThe 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
It was an extremely humid morning out in the gloom. The ground soaked from the relentless onslaught of rain our region has experienced these past few days. 15 PAX arrived at HMP ready for a beatdown to end the week. YHC greeted them with excitement as it is my last day of the school year for the school I work at.
Warm-O-Rama: Gravel Pickers x 15, Toy Soldiers x 15, Copperhead Squat x 15, Goofballs x 15
The PAX finished the Warm-O-Rama and began their mosey to the other side of the park. The Hoff (who was practically naked) ran ahead of the pack, just bursting with excitement. The PAX passed a group of runners from a club, and wondered why anyone would pay for a workout instead of joining F3……………..
THANG 1: Triple Tree Treats
PAX bear crawled to 10 different trees around the park, performing each exercise at each tree for 3 rounds.
Round 1: 5 burpees at each tree.
Round 2: 5 merkin tree slaps at each tree.
Round 3: 1 High jump tree slap at each tree.
The PAX finished tired, sweaty, and even with some sand spurs in our hands. Some lovely marry was led by The Hoff as we waited for the 6. The PAX got up and made their way down the steps to Goose Poop Island.
THANG 2: Duck Walk/Leg Day DORA
PAX partnered up to preform together 3 exercises: 100 Squats, 200 Step Ups, 300 Foot taps. Partner 1 completed exercise while partner 2 duck walked across to the stairs and ran up, down, and back.
The PAX quickly began to mosey back to the shovel flag. The Hoff sprinted ahead and shouted “NO SUCH THING AS A MOSEY”! This lifted the PAX’s spirits as they picked up the pace to make it back with enough time for the most important part of today’s beatdown: SHIELD LOCK FRIDAY!!!!
THANG 3: Shield Lock Ring Of Fire
COT: PAX circled up and completed a variety of exercises while sharing a current battle that they are facing in life. There was so much great words shared together. With the emphasis on how F3 could help us in the fight. It was a honor to Q today. Remember to continue to Lock Shields, check on a brotha, and WASH YA HANDS!
HushPuppy, signing off.