Conditions: 66 degrees and clear.
PAX: Busted Grill(R), Slim Shady (CarPex), Niles (R), Banjo, Jiffy Pop, Parrothead, Pique, Roadie (R), Goat (R), Hello Kitty, Mayhem, Brackish, Calesium (R), Blue Steel (R), Top Chedda, Black Magic, Gravity (R), Goober (R), Left Turn, Florence FloJo (R), Fullerbrush, FNG-Shortening, FNG-King Julian, Steak Knives-Q
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
SSH IC x 20
Windmills IC x 10
Imperial Walkers IC x 20
Gravel Pickers IC x 10
Catch me if you can to GPI.
PAX 1 backwards run
PAX 2 does 2 Toy Soldier Squat Jumps then runs to PAX 1.
Keep switching until you get to GPI
Partner 1 runs across bridge to pull up bars for 3 Jump Up Burpees and then back.
Partner 2 does 100 hand release Merkins/200 Russian Dips/300 double down squats.
Mosey to the tennis courts
Groups of 3:
One PAX at short end of fences in BTTW
Other partner in people’s chair
Third PAX is broad jumping in between partners. Switch exercises when broad jump partner gets to fence.
Circle up at the entrance to the tennis court parking lot. Billy Run to flag
16 of each IC:
Seated Reverse Crunch
Alternating Spider-Man Merkins
Taps: Gravity shared details about 10 year reunion. Goat shared details about tree planting and pop up AO on Saturday at Sting Ray Ogden Park.
Thanks to all the men of F3 for a great push and incredible fellowship this morning! Go out and pick up 6 in your life that needs your support. -Steak Knives out