Date: 12-10-2020 Thursday

Location:  Battleship

Conditions: High 30’s low 40’s

Pax: Waterboy, Pique, Gravity

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.

  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: – SSH, Hill Billy, Windmill, Tappy Taps, Slaughter Starters (20 Burpees OYO)


Mosey to stairs

On the stairs we performed 2 rounds of Everest which consisted of Lunging up one step, perform 1 squat, lunge up with other leg, perform 1 squat, repeato to top.

Then we completed one round of Merkin Mountain coined by F3 Gator of #jugtown; start in an incline Merkin at the base of any stadium bleacher. Perform one merkin and climb (preferably bear crawl) until your feet are where your hands started. Perform 2 Merkins and repeat adding one Merkin for every level you go up until you reach the pinnacle.

Next on the menu was Shoulder Blaster Special this is a set of shoulder exercises done without rest, in cadence, 15 reps a piece. Exercises are as follows in this order: Baby Arm Circles, Reverse Baby Arm Circles, Moroccan Night Club, Bent Arm Moroccan Night Club, Chinooks, Shoulder Press, Seal Claps, Overhead Claps, and Albatross (wing flaps).

Once our shoulders were good and tired, we did 7’s with Burpees at the bottom of the stairs and star jumps at the top.

Then we moseyed back to the AO and performed two rounds of Blimps -5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats.


We finished the work out with modified Bruce Lee – A super set consisting of 5 ab exercises: 1. Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog,  20 reps each exercise

And for good measure a few Pretzel sticks

COT: Count O Rama

         Name o Rama




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