Date: 9/04/2020
AO: LLP
Conditions: 80, clear and less humid
PAX: Jester, Caliseaum (R), Undertaker-IPC, Bonespur-IPC, Gump, Smog-IPC, Dirt Chef, Pixel Pusher, Gravity (R)-IPC, Last, Hoveround (R), Niles (R), Busted Grill (R), Earbud, Top Cheddar, Goat (R), The Adjuster, Special K-IPC, Kramer-IPC, Mayhem-IPC, Dixie Chick-IPC, McFly-IPC, Big Sky-IPC, Jiffy Pop-IPC, 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
SSH IC x 20
Windmills IC x 10
Hillbillies IC x 20
Copperhead Merkins IC x 10
The Beating…I mean The Workout
IRABS to GPI: Slam Ball starts at backing line. PAX pass the ball forward. When First guy gets ball, he peels off and does 3 ball slams, then catches back of line.
At GPI, Albatross Wings
20 Forward Arm Circles
20 Backward Arm Circles
20 Seal Claps
20 Overhead Claps
20 Moroccan Night Clubs
20 Cherry Pickers
20 Mike Tyson’s
20 Chinooks
20 Front Raises
20 Overhead Presses
20 Albatross Wings
45 degree hold.
IRABS to Baseball Field
7’s:
7 Mountain Climbers at each base
14 Double Down Squats
21 Merkins
28 Single Count Lunges
Go to fence: Ascending Testicles
Feet at 15 degrees: 5 Derkins
Feet at 45 degrees: 5 Derkins
Feet at 90 degrees: 5 Derkins
Hold for 30 seconds
Mosey to parking lot:
Billy Run to AO
PAX choice Mary
COT: 12 IPC studs broke off after warmups (sorry about the copperhead merkins during warmups) while the rest of us did a “ball” themed workout throughout the park.
Taps: prayers out to Special I’d friend and his friend’s family as they go through a difficult time. Any silent prayers.
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
