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.
- 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
Imperial Walkers IC x 20
Gravel Pickers IC x 10
10 Burpees OYO
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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
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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
