22 PAX got swole during a 12 Days of Christmas inspired Heavy Metal Monday workout at LLP. Welcome FNG’s Toto and 5-Hole.

Date: 12/14/2020

AO: LLP 

Conditions: 59 degrees and overcast. 

PAX: Helpo Kitty, Mayhem, The Dude (R), Brackish, Bob Dole, Toto-FNG, Sooner, Hahvahd (Double Respect), Big Dky, Gen-X, Pixel Pusher, Bait and Switch, Kix, Crockett, Goat (Double Respect), Hushpuppy, Money Trail, Fullerbrush, Hey Mon, Top Chedda, FNG-5 Hole, 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.

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors (or Virtual during a pandemic), 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 COT

——————————

Warm-o-Rama 

SSH IC x 20

Windmills IC x 10

Gravel Pickers IC x 10

Arm Circles Forward and Backward IC x 10

The Hero’s Push

22 Merkins to remember the 22 veterans that take their own lives each day.  

12 Days of Kettlebell Christmas.  Perform each exercise the same way the song is sung.  

After each exercise, run to the speed bump and do 3 burpees. Wait for the 6 before moving onto the next set of exercises.  

1 Turkish Getup (Each Side)

2 Goblet Squats

3 Snatches

4 Halos

5 Overhead Press

6 High Pulls

7 Toe Touches

8 Windmills (Each Side)

9 American Hammers (4 Count)

10 Kettlebell Swings

11 Squat Kicks (Each Side)

12 Alternating KB Merkins

——————————

COT: prayers for Brandon, Bill and Blueberry for a healthy recovery.  Check out the F2 Channel for opportunities to connect with other F3 HIMs at your local Christmas parties. 

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 

SMACK TALK!

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