Date: 9/24/2020
AO: Thursday Thunder
Conditions: 57 degrees and clear
PAX: Goat(R), Roadie(R), Picasso, Earbud, Little John, O’Neil, GTA, Sheepshead, 10Count, Sundance, White Rabbit, Uno, Humpday, Hushpuppy, 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
20 Seal Claps IC
10 Windmills IC
20 Moroccan Night Clubs
10 Gravel Pickers
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Thang 1:
Inchworm March:
All PAX line up in a row, shoulder to shoulder with 1 less coupon than total PAX. First PAX in line is without a coupon. Each PAX will pass his coupon to the PAX next to him until the last PAX in line is empty handed. That PAX will then run to the front of the line. This process continues until we reach a defined point in the parking lot. While the coupons are being passed up the line, the entire group will do the following exercises with your coupons. Overhead Presses, Curls, Rows and squats.
Thang 2:
Keg Relay Races:
Split into 2 teams. Each team will race to a cone carrying a keg. When you get to the cone, put the keg down, pick up the cinder block and do 5 thrusters. Put the block back down, pick up the keg and carry back to the first cone. Repeat by all PAX. The team that finishes first, wins. While the Pax carrying the keg is running, all other Pax are performing the following exercises with a coupon: squats, curls, vertical presses, curls, triceps extensions.
Thang 3:
Slam Ball Circle Pax Choice:
One Pax calls out an exercise that all other Pax will do and then does 10 slam balls. Keep switching until every time is up.
COT: for all the unspoken prayers.
Thanks to all the PAX that pushed each other to become stronger today .
