Leland Warrior Wednesday

Date: 11/18/2020

Location: Leland NC  

Conditions: 36 degrees, clear , and windy

Pax: 13 Total –  Brady, Big Tuna, Snickers, Recliner, Skiff, Cannoli, Sir Newt, Foo Foo, Coffee Break, Drop Kick , Ice Man, and Buckeye.  

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.

  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)

Count O Rama

­­­­­­­­­­­­­­­­­­­­­­­

Warm O Rama: Side-straddle Hop Burpees – 5 SSH 2 burpees to 25  

Workout:

Balls to the Wall – recite Mission of F3

Spider man Merkins – feet against wall

Peoples Chair – Recite 5 core principles of F3  

London Bridges

To the play ground  – 7’s  – 1 pull up , 6 Derkins to 6 pull ups to 1 Derkin  

Mucho – Leg – O  all 25 in cadence -Narrow squat, Regular squat, wide squat, bonnie blair 

(5 minutes)

22 merkins around the flag

Hurricane Hoedown – Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat as needed. The real crowd pleaser is to work your way down the cadence ladder 7,6,5…

Side Straddle Hop Burpees

One round of Pax taking turns calling the excercise

COT:

Count O Rama.

Name o Rama

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