7 PAX experienced Aiken Legs at Battleships.

Date: 9/17/2020

AO: Battleship

Conditions: 80, raining

PAX: Mucho Peso, Waterboy, 8Penny, Pique, Gravity, Circuit Breaker, 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 

SSH IC x 20

Windmills IC x 10

Imperial Walkers IC x 20

Gravel Pickers IC x 10

10 Burpees OYO

—————————-

Mosey to Heisenberg Hill.

Aiken Legs:

20 Squats

20 Box Jumps

20 Lunges (2 Ct)

20 Split Jacks

3 Rounds

Mosey to Parking Deck

Jack Webb Gassers:

At bottom floor, do 10 Merkins and 20 Overhead Presses IC.  Run to the next level as a group.  Repeat exercises.  Run back to bottom floor.  Repeat Exercises.  Increase 1 level each run and repeat exercises until we reach top floor. 

Mosey Back to AO

——————————

COT: Happy Birthday to Hahvahd!

Taps: Prayers for Crosswalk’s mom for a speedy recovery.  

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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