Date: 7/23/2020
AO: Battleship
Conditions: 80, clear and humid
PAX: Top Cheddar, Earbud, Jewel, McFly, Sledgehammer, 8-Penny, Mr.Kotter (R), WaterBoy, Gen-X, 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
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Warm-o-Rama
Seal Claps IC x 20
Windmills IC x 10
Imperial Walkers IC x 20
Gravel Pickers IC x 10
10 Burpees OYO
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The Workout
10 to 1 Motivators
Mosey to Federal Building Stairs
11’s: Burpees/V-Ups
Mosey to Princess Street East then to North Second Street North to Parking Deck.
Jack Jack Webb’s: each level do 10 Merkin/PlankJack 20 overhead presses. Sprint to next level.
At top of parking lot, do an apple turnover along the long side of the deck. Every 3 stalls flip from Bear Crawl to Crab Walk.
When done, Jack Jack Webb’s back down to the street.
Mosey Back to AO
Burpee EMOM
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COT:
Taps: Praises out to Mr.Kotter and his M for celebrating 26 years of marriage today.
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
