Location: Ogden Park
Conditions: 48 and rainy
EC: just me
Pax: 5-Kamikaze, Cabana Boy, Sockpuppet, Chop Shop
Q In Charge:10-Count humbly requested to cover for the one, the only…..Geiger
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)
Warm O Rama:
1. Side straddle Hops -25
•Thang 1- Dora pauses
-pick a partner, pick a rock
-Timer does 10 knee ups
-partner does following exercises:
-50 Merkins pause one inch from ground on bottom and pause at top
-100 shoulder press pause at top
-100 curls pause and squeeze at top
•Thang 2-bench squat and climb
-one partner carries rock over bench and back.
-other does squats on the bench with the rock
•Thang 3-20 count
-one partners does calf raises while other does 20 of each lift.
-change lift after three sets each
-Front raises, tricep extensions,chest press pauses
•Little time left after returning rocks so little Mary before the Monsters called it a day.
COT: Always pick up the six!
-Tobytalk on Thursday at Ogden Tap Room at 6:30pm.
-Seahorse’s family and blueberries continued recovery