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.
- 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
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
Mosey to next corner
Bear Crawl to North Corner of Boardwalk
Lunge Walk to Concrete Boardwalk
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.