10 PAX for a Jack Jack Webb dance party

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.

  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

Windmills IC x 10

Imperial Walkers IC x 20

Gravel Pickers IC x 10

10 Burpees OYO

—————————-

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

——————————

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 

SMACK TALK!

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