Conditions: 46 degrees and clear.
PAX: Smuckers, Mr. T, Pique, Red Hots, Top Chedda, Hushpuppy, Seahorse, Hahvahd (RR), Dixie Chick, Brackish, Big Sky, Fullerbrush, Capt Stubing, Hoveround (R), Gravity (R), Pixel Pusher, Banjo, 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 20
Hillbillies IC x 20
Gravel Pickers IC x 10
Twinkle Toes IC x 20
Mosey to the intersection
Red Barchetta: Designed to get the heart rate up, much like the song by Rush of the same name. Sprint to the furthest come and do 100 SSHs, run back to start point to plank/wait for six; sprint to the second furthest cone then 75 mountain climbers, run back to start point to plank/wait for six; sprint the the 3rd furthest cone then 50 LBCs, run back to start point to plank/wait for six; sprint to the 4th furthest cone then 25 Merkins, run back to start point to plank/wait for six; sprint to the closest cone then 10 burpees, run back to start point and plank/wait for six.
Mosey to Coupon Pile behind tennis courts
Top Gun: Perform 10 reps each of 5 standing coupon exercises (Curls, Tricep Extensions, Lunges, Overhead Press, Squats) for 10 minutes. The 5 coupon exercises are repeated for the entire 10 minutes. The Danger Zone happens every minute on the minute when PAX drops coupon and perform 3 Burpees, then pick up where they left off on the coupon exercises.
Mosey back to the AO
The Hero’s Push
22 Merkins to remember the 22 veterans that take their own lives each day.
Rock/Paper/Scissors Burpee Circle.
All Pax in a circle in plank position. One pax in the middle also in plank position plays RPS with the first Pax. Loser does 3 burpees and stays in the middle. Keep going around the circle until time is up.
COT: Gravity shared info about new AO at Wilmington Treatment Center and about Shield lock partnership. Prayer for all those unspoken.
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