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.
- 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
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.
- 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
20 Seal Claps IC
10 Windmills IC
20 Imperial Walkers IC
10 Gravel Pickers
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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
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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 .
