Location: Wilmington, NC. Battleship
Conditions: partly cloudy and 70 degrees
Pax: Snickers, Undertaker, Steak Knives, Chutes and Ladders, Earbud, Cannoli, Ordnance, Spotlight, Spring Break, Spicoli, Sweatervest, Baby Daddy, Brady, and Flojo,
Q In Charge: Circuit Breaker
The mission of F3 is to plant grow and serve small workout groups for men and for the invigoration of male community leadership.
- Workouts are always free
- Are open to all men
- Held outdoors, 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 Circle of Trust (COT)
Warm O Rama: Slaughter Starter (20 burpees OYO), Sand Storm (jump up and down 60 sec arms over head), chinook, baby arm circles, big arm circles, Moroccan night club.
We ran to our favorite flight of stairs carrying the Goruck sandbag known as Our Brothers Burdens (this sandbag went everywhere we did) and performed the Grizzcalator. We ascended the stairs performing one Merkin on each step. Once the Pax reached the top, we held plank until the 6 caught up. Once all Pax made it to the top, we preformed 20 burpees OYO.
Next, we moseyed over to the parking deck and performed the Escalator. This consisted of performing 10 jump ups, then Bernie Sanders to the next level, 20 burpees OYO, Bernie Sanders, 30 Merkins, Bernie Sanders, 40 squats, Bernie Sanders, 50 lunges. Then we thru in various ab exercises as we finished ascending the parking deck. At this time, a friendly security guard told us we must leave the parking deck. At this time, we moseyed back to the AO and performed Crunchy Frogs, Flutter Kicks, and Heals to Heaven.
COT: Count O Rama, Name O Rama, Announcements, Prayer request and prayer