17 PAX for the Don’t run with Knives – kettlebell workout.

Date: 7/20/2020

AO: Heavy Metal Monday

Conditions: 81, clear and humid

PAX: Dixie Chick, Tom Sawyer (R), Goat (R), Top Cheddar, Kramer, Special K, Mr. T, Vegas, Pony Express, Mr. Perfect (R), Dirt Chef, Luau, Jiffy Pop, Wipeout, Big Sky, Red Hots, 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 

Seal Claps IC x 20

Imperial Walkers IC c 20

Windmills IC x 20

Arm Circles IC x 10 both directions

10 Burpees OYO

—————————-

Partner up each PAX with a KB

Partner 1: Lunge Walk the long way to the tennis court parking lot

Partner 2: 5 tricep extensions and the fast walk to catch lunging partner.

Thang 1: 

11’s in the Tennis Court parking lot.

Alternating Waiter Squats

Jump over burpees

Mosey to tennis courts:

4 corner escalator 

Corner 1: 10 Alternating KB Merkins

Corner 2: 20 Overhead Presses

Corner 3: 30 Curls

Corner 4: 40 KB Swings

Statue of Liberty Carry to each corner

COT: For Goat’s daughter Kathryn who is undergoing surgery on Wednesday and for Goat and his wife while they support their daughter from a distance.  For Tom Sawyer’s friend Todd.  

Thanks to all the men of F3 for a great push and incredible fellowship this morning!  Go out and pick up 6 in your life that needs your support. -Steak Knives out 

SMACK TALK!

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