20 Battleground PAX for a Dirty MacDeuce.

Date: 9/23/2020

AO: Battleground

Conditions: 51 degrees and clear

PAX: Tiny Dancer (R), The Dude (R), Pony Express, Crockett, Special K, Big Sky, Patchouli, Crosswalk, Beater, Trouble Maker, CrepeFace, Hush Money, Kramer, Watchdog, Smokescreen, Dogwood, RX, Toxic, Kix, 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

PAX:, 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

20 Seal Claps IC

10 Windmills IC

20 Imperial Walkers IC

10 Gravel Pickers

——————————

Mosey to Shelter. 

Febreeze: 

1:10 Ratio of Big Boy Sit-ups to Air Presses.  After completing BBSU, keep feet elevate 6 inche and do air presses.  Follow this up with 2 Merkins. Do 10 rounds increasing 1:10 each round.

——————————

Mosey to shelter

Dirty MacDeuce:

4 sets of 3 exercises. 60 seconds on/20 seconds rest

Set 1: Merkins, Double Down Squats, V-Ups.  Run a lap

Set 2: Russian Dips, Calf Raisers, LBCs.  Run a lap

Set 3: Makhtar N’Diayes, Jungle Boy Squats, Crunchy Frogs. Run a Lap. 

Set 4: Spider Merkin, Box Jumps, Heals to Heaven.  Run a Lap

——————————

Mosey to AO

EMOM: Navy Seal Burpee: 5 minutes

COT: prayers for Crosswalk’s mother during her recovery.  Prayers for Hush Money’s kids.  Prayers for all of the unspoken requests. 

Thanks to all the PAX that pushed each other to become stronger today .  

SMACK TALK!

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