24 PAX discussing the Theory of evolution during our launch of #MambaMonday

Date: 9/14/2020

AO: Mamba Monday

Conditions: 76 and cloudy.  94% humidity. 

PAX: Tiny Dancer (R), Bone Spur, ChutesNLadders, Offering Plate, Pledge, Sparky (R), Hoveround (R), CaptStubing, SOL, Gump, 8-Penny, Beauty, Special K, Dirt Chef, Crockett, Baby Back, Jiffy POP, Kramer, Moab (R), The Right Stuff, RX, Geiger, Buckeye, 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 

Good Mornings IC x 5

Imperial Walkers IC x 10

Gravel Pickers IC x 10

Copperhead Merkins IC x 10

Alternating Shoulder Taps IC x 10

Hold Plank Right and Left

The Workout

Mosey to the Basketball Courts:

4 Corner Escalator 

10 Jungle Boy Squats

20 Crab Jacks

30 Single Leg Lunges

40 LBCs

Mosey to Basketball Courts at Williston

10 to 1 Motivators

Mosey to Football Field

-Belching: Each PAX starts in a line across the end zone on their bellies.  On the Q’s call, everyone sprints until Q yells “Down.”  All pax hit the ground.  Anyone ahead of the Q army crawls back.  Anyone behind army crawls forward.  Repeat the length of the field. 

Theory of Evolution

-15 yard army crawl

-15 yard alligator crawl

-15 yard sneaky gorillas 

-sprint remaining distance to the end zone. 

End zone to End zone sprint

End zone to end zone back pedal 

Mosey to Basketball courts

No Surrender Indian Plank: all pax start in high plank.  Each PAX will complete 5 No Surrenders.  All other PAX will alternate between high and low plank after No Surrender PAX is done.  

Mosey to Basketball courts 

Captain Thurkin

Mosey back to AO

COT:  Special thanks to all of the men that came out for the hard launch of mamba Monday.

Taps: Prayers for Moab’s father who is on mechanical ventilation for Covid.

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!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s