Location: Ogden Park
Conditions: 61, clear and humid as…..
EC: 5-EOM, Geiger, Waterboy, Sheepshead
Pax: 13- EOM, Geiger, Waterboy, Pledge, Cabana Boy, Pledge, Armorall, Kamikaze, Steakbarn, Undertaker, Babyback, Chop Shop, Spindoctor
Q In Charge:10-Count
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. Goof Balls-20
2. Abe Vigoda-10
3. First Flight-20- side straddle hop but arms take turns cris-crossing across chest while hopping. Like a baby bird trying to take its first flight
•Thang 1- 21’s
-two exercises back and forth in same spot.
-Do one box cutter then one Carolina Drydock. Then two of each, then three all the way to 21!
•Thang 2- Balls to the Wall Indian run.
-all on wall on tennis court. Person in front runs around court to the end of the line. Hold until all get done.
•Thang 3: dueling banjos shoulder press style.
-Grab rocks and choose partner. Go press for press with partner keeping up with pace of song. Try to go until song ends!
•Thang 4: Pax delight. Go around circle and Pax throw out exercise and reps all shoulders.
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! Comfort Food Cook Off November 14. Ordnance Pot Luck on 10/24. Thanks to all that came to Project Runs car wash! Online auction to support Eden Village until November 1st.