#ForToby

Date:10/23/20

Location: Ogden Park

Conditions:64 and clear

Pax: 50+ Pledge, Tank, Busted Grill, Vogue, LETC, Sooner, Waterboy, Seahorse, Flight Nurse, UNO, Baby back, Narcan, McFly, Circuit Breaker, Blue Steel, Picasso, Jagar, White Rabbit, Beauty, Chop Shop, Sparky, Ballbearing and so many many more!

Q’s In Charge:EOM, Geiger, Undertaker, Hushpuppy, 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: Geiger Tiger Balm

1. Pebble pickers 6

2. Side straddle Hop 15

Workout:

•Thang 1- Hushpuppy Pectastic Power

-4 corners 12 count to remind us that a person takes there own life every 12 minutes

-Merkins and big boys

-diamond Merkins and pickle pumpers

-wide Merkins and box cutters

-hand release Merkins and V-ups

•Thang 2- 10-Count’s Lucious Legs

-Catch me if you can with partner to next parking lot. One runs backwards other 5 squats then runs to catch.

-Team Dora-100 lunges, 150 squats, 200 Apollo Ono’s, 250 calf raises. Move together from corner to corner as you finish reps

•Thang 3: Undertake the Arms of Wonder.

-grab a rock and your partner for Team Dora again. 75 curls, 100 tricep extensions, 125 curls, 150 kick backs or skull crushers.

•Thang 4: Employee of the Millennium’s Shoulders

-30 oyo Carolina dry docks

-walk with arms straight out to sides to tennis courts.

-get a rock, hold in front to symbolize carrying your burdens then pass rock to the right to share your burdens.

-shoulder press 30 in cadence, pass rock, front raises for 30 in cadence, on your belly for those 20 cadence crazy swimmy shoulder things that suck more then they should!

COT: Always pick up the six! Remember life’s worth living and find the good in every day and everything. It’s there even if you have to look hard sometimes! We planted a tree on this day to help remind us of our fallen PAX Toby and to remember life is worth living!

-Comfort Food Cook Off November 14.

-Ordnance Pot Luck today at 4:00pm.

-Online auction to support Eden Village until November 1st.

-Busted Grills cataract surgery.

SMACK TALK!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s