Date: 7/29/2020
AO: Battleground
Conditions: 80, clear and humid
PAX: Kix, WaterBoy, Red Hots, Vegemite, Luau, 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
——————————
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
Mosey to visitor’s center.
CLIMB
Crab Cake
Lunge
Imperial squat walkers
Mountain climbers
Burpee
5 rounds
Round 1: 1,2,3,4,5
Round 2: 2,4,6,8,10
Round 3: 3,6,9,12,15
Round 4: 4,8,12,16,20
Round 5 5.10.15.20.25
Mosey to parking lot
Grinders with rocks
Pax 1: run around island with rock
Pax 2: pandemics with rock
Pax 3: overhead press to tricep extension
Repeat for 3 rounds.
Mosey back to AO
15 burpees
Pax Choice Mary.
——————————
COT:
Taps: Prayers for Vegemite’s dad, Mike, for happiness during his time of loss. For Kix and his M on the announcement of their pregnancy and for the healthiness of his M and new 2.0 during the pandemic.
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
