Date: 10/07/2020
AO: Battleground
Conditions: 62 degrees, humid and clear
PAX: Special K, Gump, Hush Money, Buckeye, Flight Nurse, Kali Dog, Tater Tot, Last, Pony Express, Stouffers, Kix, Seahourse, Sooner, Spotlight, The Dude (R), Crockett, RX, Kramer, Napa, Beater, 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 Copperhead Merkins
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Thang 1:
Ring of Fire: At each park bench, stop and do the following exercises building at each bench
5 burpees
10 zebra kicks
15 V-Ups
20 SSH
25 Mountain Climbers
30 Squats
35 Plank Jacks
40 American Hammers
45 Flutter Kicks
50 LBCs
Moleskin:
The morning started out with an exuberant cheer from Sooner when I announced the workout plan for the day. Last, living up to his namesake, arrived, well, last. As we travelled along the path around the park, we were entertained by Sooner’s identification of last nights treats through his farts. I believe we heard sticky buns, meatloaf sub with cheese and several other unidentifiable rumbles. We almost had a merlot splash by The Dude. T-Claps to Flight Nurse’s daughter Tater Tot for joining us for our workout this morning as well.
COT: Prayers for Sooner’s Father in law, Freddy, prayers for Flight Nurse during his travel to Louisville for his GrowRuck event. And for all the unspoken prayers.
Thanks to all the PAX that pushed each other to become stronger today .
