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.
- 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)
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
Announcements
Prayer Request
Prayer
