Stingray Backblast


Location: Ogden Park

Conditions: 70 and muggy

EC:5-Me, Sheepshead, Geiger, EOM, Waterboy

Pax: 15-UNO, Red Hots, Pledge, Geiger, Sheepshead, Hump Day, 2Da Choppa, Offering Plate, Waterboy, EOM, Chop Shop, Bogey, Cabana Boy, Ballbearing, 10-count

Q In Charge:10-Count/UNO- in honor of Knuckle Puck!

The mission of F3 is to plant grow and serve small workout groups for men and for the invigoration of male community leadership.

1. Workouts are always free

2. Are open to all men

3. Held outdoors, 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 Circle of Trust (COT)

Warm O Rama:

1. Side straddle hops 15

2. Over head claps 15

3. Seal claps 15

4. Shark claps 16


•Thang 1- 11’s speed bump style.

-do 10 big boys, run to next speed bump and do one Merkin.

-Then do nine big boys, run to next speed bump then do 2 Merkins. Keep repeating until get to 10 Merkins so 10 speed bumps .

•Thang 2- Smorgasbord of 11’s.

-1st one- Merkins and something?

-2nd one- American hammers and LBC’s

-3rd one- side straddle hops and Burpees

•Thang 3: dueling banjos Merkins

-to the song. You and partner go merkin for merkin. When song picks up beat so do you. Go the whole song!

COT: Always pick up the six! October 24th pop up AO at Ogden Park 7:00am, workout then tree dedication to life ceremony for Toby! Pending F3 chilli and wing cook off in November. Project Run free car wash on 10/17 10-2 at Marsh Oaks country club. Come support a good cause!


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