Date: 12/4/2020

Location: LLP

Conditions: Brisk Baby!!!

Pax: Steak Knives, Top Cheddar, Dixie chick, Lug Nut, GenX, Jiffy Pop McFly, Banjo, Bait & Switch, Top Cheddar, The  Adjuster, Green Thumb, Last, Goat, Niles, Havhad, Hoverround, Busted Grill, Sparky, Blue Steel , Left turn, Boober,  FNG-Ice Man, Beauty, Sling blade, Brackish, Big Sky, Ditka , Kramer, YHC & Kali

Q In Charge: Flight Nurse

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)

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Warm O Rama: 25 SSH, 20 heel slap squats, 25 merkins

Scavenger Beatdown:

1^st clue “It starts with L0ve”=……..Tennis courts   

Mosey to tennis courts

1^st exercise – 5 burpees

2^nd exercise – 25 merkins

3^rd exercise – 20 heel slap squats

4^th exercise – 30 Flutter kicks (4 count)

2^nd  clue “If you cant push down”=……………Pull Up

Mosey to pull up bars

1^st exercise – 5 burpees

2^nd exercise – 25 merkins

3^rd exercise – 20 heel slap squats

4^th exercise – 30 Flutter kicks (4 count)

5^th exercise – 25 merkins

3^rd clue “H2O 4 2.0”=………..Splash pad

Mosey to splash pad

1^st exercise – 5 burpees

2^nd exercise – 25 merkins

3^rd exercise – 20 heel slap squats

4^th exercise – 30 Flutter kicks (4 count)

5^th exercise – 20 heel slap squats

Jack Webb ladder

10-1 and back down

Mary:

25 heels to heaven

20 J-Lo

20 pickle pumpers

COT:

Prayers for;

Jiffy Pop Dad’s surgeries (John)

Seahorse’s 2.0 (Blueberry) recovery

It was an honor to lead such a stellar group of men along a confusing and rambling beatdown. Shout out to Steak Knives for his help in recovering some semblance of a beatdown!!