6 PAX shed Blood, Sweat and Tears at Battleground

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.

  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

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

SMACK TALK!

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