Thursday ⚡️Thunder

Date:10/29/20

Location: Ogden Park

Conditions:72 and clear

EC:Me

Pax:16-EOM, Geiger, GTA, Roady, Goat, UNO, Picasso, Shakespeare, Offering Plate, Beetlejuice, Pledge, Little John, Cabana Boy, Closer, White Rabbit

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. Side straddle Hops-50

2. Goofballs-20

3. Seal Claps-50

Workout:

•Thang 1- wood and rubber

-rubbers take turns flipping tire while 2 Pax bang out 15 reps each on the sledge. Keep flipping and sledging until whole group has sledged.

-Wood do sets of ten on three lifts until switch to rubber. 10 squats with the logs, 10 lumber jack press and 10 chest press

-switch tires

•Thang 2-guards and prisoners

-guards work to burn rubber after the prisoners so they must flip both tires down and back while prisoners work between prisoner squats and sledges. Do 15 sledges then prisoner squats . Switch

•Thang 3-lumber jack relay everyone does plank and big boys while waiting turn. Run down with log, one tire flip then back. Relay style two teams

COT: Always pick up the six!

-Comfort Food Cook Off November 14.

-Cabana travels

-white rabbit friends adoption search

-Online auction to support Eden Village until November

-Tobytalk Sour Barn tonight 6:30pm

SMACK TALK!

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