10 PAX for a round of Battleship Boardwalk Gassers

Date: 5/28/2020

AO: Battleship

Conditions: 73 degrees and humid.

PAX: Sweatervest, mr.kotter, fatback, Gravity, 8-Penny, Drop Kick, P-Doc, Blue Steel, tinydancer, 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

——————————

Warm-o-Rama 

SSH IC x 20

Windmills IC x 10

Moroccan Night Clubs IC x 20

gravel Pickers IC x 20

10 Burpees OYO

—————————-

Mosey to Boardwalk by Convention Center

10 Navy Seal Burpees

Mosey to corner of boardwalk

10 Pandemics

Mosey to next corner

Bear Crawl to North Corner of Boardwalk

Lunge Walk to Concrete Boardwalk

—————————-

Thang 1:

Boardwalk Gassers

At each set of benches, stop and do the following exercises:

1st Bench: 10 v-ups

2nd Bench: 20 Durkins

3rd Bench: 30 Double Down Squats

4th Bench: 40 SSH

5th Bench: 50 Plank Jacks

End of Boardwalk: 60 American Hammers

After each exercise, return to the start and do 10 burpees

Mary until everyone is done

——————————

Mosey to AO

—————————-

COT: strength to reach out to those struggling and help to pick up the 6.  

SMACK TALK!

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