Stingray

Date:12/30/20

Location: Ogden Park

Conditions: 37 cold and clear

EC: EOM and I for three mile ruck.

Pax: 10- EOM, Spin Doctor, Shakespeare, GTA, Sock Puppet, Humpday, Undertaker, UNO, Babyback

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:

Ring of fire-all start chopping your feet. One PAX runs around group. When he gets back to his spot all do a burpee. Continue until all PAX have run around once. Second round do mountain climbers and when get back to spot all do a merkin.

Workout:

•Thang 1-Catch me if you can Bear Style.

-partner up. One does 20 big boy sit ups while the other one heads out around loop bear crawling . Once done with big boys you run to catch your partner then switch roles. Do for one full lap around pond. 1/3 of a mile.

•Thang 2-Hang 10

-one partner hangs at the pull up bars as long as they while other person does who curl press, squat press and tricep lunges. Three rounds.

•Thang 3- Duck Duck Goose!

COT: sign up for January Q’s. Convergence on Friday 7:00am at Baywatch. Show up for your Q or make arrangements if you don’t think you will be there. Do your Backblasts!

SMACK TALK!

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