Thursday ⚡️Thunder

Date:12/17/20

Location: Ogden Park

Conditions: 39 and clear

EC: just me-160 pound mile

Pax: 6-Cabana Boy, Goat, Roady, Weller, GTA

Q In Charge:10-Count

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: 5 pause Merkins between each one

1. Side straddle Hops -25

2. Goofballs-20

3. Hillbillies-15

Workout:

•Thang 1- Circle of Doom

-choose a log or stone and circle up.

-Everyone else does the same lift as each person takes a turn lunge walking around the outside of the circle, change lifts after all PAX have completed one rotation. Next round run around circle. Go back and forth.

-Lifts:

1. Prisoner squats

2. Lumber jack press

3. Chest press

4. Rows

•Thang 2-The Thunder Mile

-get a sticks and stone partner

-Trying to complete a mile.

-Work together. At three spots stopping to do five of each exercise. Switch coupon if you feel comfortable.

-Logs do clean snd press, stones shoulder the stones.

COT: Always pick up the six!

-Tobytalk tonight at Ogden Tap Room at 6:30pm.

-Roadys uncle Joe

SMACK TALK!

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