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.
- 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
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.
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