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.
- 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
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
