AO: Screaming Eagle
Conditions: 64 degrees and overcast.
PAX: Sir Mix A Lot, Regulator (R), Money Trail, Rawhide, Blart, Cookout, Hoosier Daddy, Patchouly, Lightning, RX, The Mountie, Gumby, Whaler, Moab (R), Spotlight, Cosmo (Churham), Sock Puppet, Hallmark, Dixie Chick, Hushpuppy, 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
Seal Clap IC x 22
Windmills IC x 11
Hillbillies IC x 22
Toy Soldiers IC x 11
10 Second High Knees/5 Burpees (5 Rounds)
Mosey to Speed Bump Alley
Serial Killer Sprints
Sprint to the next speed bump and do 3 Navy Seal Burpees. Repeat until all speed bumps are complete.
At the parking lot, do 5 sets of JASON’s waiting for the group to finish before going to the next set.
J – 13 Jump Tucks
A – 13 Alternating Spider-Man Merkins
S – 13 Double Down Squats
O – 13 Outlaws
N – 13 Nolan Ryans each side
Das Loop Indian Run back to Flag
The Hero’s Push
22 Merkins to bring light to the 22 Veterans that take their life each day.
30/30 Plank to Al Gore.
Hold plank for 30 seconds then immediately move to hold Al Gore for 30 seconds. Repeat for remaining time. Shield lock during this time: what gets in the way of your priorities? How do we minimize these interferences?
COT: Praise out to Hushpuppy for bringing back Shield Lock Friday. Rawhide encouraged everyone to reach out to fellow Pax that may have stopped coming to workouts. Praise to RX for getting The Mountie back out into the gloom and for helping Rafiki get to the workout on Saturday. Lots of F1 and F2 happening this weekend. Prays for all those unspoken requests. Remember that the strength of the Wolf is the pack and the strength of the pack is the Wolf. This holds true in F3. Our individual strength is made stronger by our F3 brothers and our region is made stronger because of each of you. Keep posting. Check on a brother and keep bringing out FNGs!
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