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.
- 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)
Warm O Rama: 25 SSH, 20 heel slap squats, 25 merkins
Scavenger Beatdown:
1st clue “It starts with L0ve”=……..Tennis courts
Mosey to tennis courts
1st exercise – 5 burpees
2nd exercise – 25 merkins
3rd exercise – 20 heel slap squats
4th exercise – 30 Flutter kicks (4 count)
2nd clue “If you cant push down”=……………Pull Up
Mosey to pull up bars
1st exercise – 5 burpees
2nd exercise – 25 merkins
3rd exercise – 20 heel slap squats
4th exercise – 30 Flutter kicks (4 count)
5th exercise – 25 merkins
3rd clue “H2O 4 2.0”=………..Splash pad
Mosey to splash pad
1st exercise – 5 burpees
2nd exercise – 25 merkins
3rd exercise – 20 heel slap squats
4th exercise – 30 Flutter kicks (4 count)
5th 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!!