Date: 12/17/2020
AO: Battleship
Conditions: 39 degrees and overcast.
PAX: Tiny Dancer (R), Earbud, Waterboy, 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.
- Workouts are always free
- Are open to all men
- Held outdoors (or Virtual during a pandemic), 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 COT
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Warm-o-Rama
SSH IC x 30
Windmills IC x 10
Imperial Walkers IC x 20
Merkin Progression: 10 Werkins/10 Merkins/10 Ranger Merkins/10 Diamond Merkins/hold low plank
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Mosey to wall by CFCC Parking Deck
Downward Plank on wall-10 plank shuffles to the right, 10 plank shuffles to the left. Then stand facing the wall with hands on wall. Do 10 wall mounts each direction. Hold plank for the 6. Repeat 3 times.
Mosey to the library parking deck
Dora:
Pax 1: run stairs to the top door and back down
Pax 2: 50 Double Pump Mike Tysons
50: squatting soldier tuck jumps
10”: Zebra Kicks
Mosey to flag by Stairway to Hell
The Hero’s Push
22 Merkins to remember the 22 veterans that take their own lives each day.
Mosey to stairs:
OCD Stairs: Go up 1 step, down 1 step. Go up 2 steps, down 2 steps. Go up 3 steps, down 3 steps. Repeat pattern for the entire staircase.
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COT:Continued prayers for Blueberry for continued recovery and for the country as we start to clear a path through COVID.
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
