Conditions: 57 degrees and clear.
PAX: Tiny Dancer (R), Mr. Incredible, Waterboy, Spring Break (R), Chutes and Ladders, 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
Gravel Pickers IC x 20
Imperial Walkers IC x 20
Moroccan Night Clubs IC x 20
10 Burpees OYO
Pearls on a String
Das Loop to Chestnut Street
Nut Squeezers IC x 30
Das Loop to Dock Street
Carolina Dry Docks IC x 30
Das Loop to Orange Street
Monkey Humpers IC x 30
Das Loop to Nun St.
Reverse Fly’s IC x 30
Sprint to the intersection of Nun and Front St.
Seated Reverse Crunches IC x 30
Das Loop to Little Dipper
Russian Dips IC x 30
Das Loop to Finkelsteins
Toe Taps on curb. Last man standing.
Das Loop to Landing on top of Stairway to Hell
AMRAP 1 minute 15 second break
Squatting Soldier Jump Ups
Alternating Spider-Man Merkins
Double Side Straddle Tuck Jumps
Brick in the walls
Navy Seal Burpees
Das Loop to benches near Walnut Street
7’s IC Dips and Durkins
Mosey back to AO
30 second alternating Al Gore to Plank for 3 minutes.
COT: Prayers to Waterboy during his tests. Prayers to my MIL Patricia. Prayers to Rafiki during his recovery from a car accident.
Special thanks to Spring Break for some great conversation post workout today. Always take time to talk to your brothers,cherish the time and pay it forward. The time I spent talking to Spring Break was the most important conversation I’ve had in a long time.
Poor planning on my part, Krispy Kreme opens at 6am so no doughnuts were provided during today’s workout.
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