Date:1/7/21

Location: Ogden Park

Conditions: 34 cold and clear

EC: 160 pound Mule Mile. Just me.

Pax: 8-GTA, Undertaker, OTC, Roady, Pumpkin Pie Chart, Offering Plate, Cabana Boy

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:

1. Goofballs- 20

2. Hillbillies- 20

3. Pebble Pickers-15

Workout:

•Thang 1-Guns a Fire

-partner up.

-Dora style:

1. 100 curls

2. 150 tricep extensions

3. 150 curls

4. 100 tricep extensions

-one does exercise while other does 20 curb dips during curls and 20 Carolina dry docks during tricep extensions

•Thang 2-Ring of Fire

-switching Tabatas from curls to triceps. Next big boys and flutter kicks. Two rounds each.

COT: Show up for your Q or make arrangements if you don’t think you will be there. Do your Backblasts! Tobytalk tonight 6:30pm at Ogden Tap Room! Pray for our country!