10 Pax would not surrender to the plank at The Spartan. Welcome FNG-Red Rider

Date: 1/08/21

AO: The Spartan 

Conditions: 51 degrees and overcast. 

PAX: Tom Sawyer (R), Flight Nurse, Spring Break (R), The Flying Wasp, Beauty, McFly, The Riddler, Catch, FNG-Red Rider, 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 ICx22

Imperial Walkers ICx22

Gravel Pickers ICx11

Moroccan Night Clubs ICx22

Merkin Progression: 5 each-Werkin, Merkin, Ranger Merkin, Diamond Merkin

The Thang

2 Lap Mosey around activity area.

The Inch Worm:

Each Pax will move to a cone and do the designated exercise while 1 Pax does a full lap around the activity area.  When that pax returns, everyone moves one cone to the left.  Repeat for 3 full rounds.

  1. Toy Soldiers
  2. LBCs
  3. Sumo Squats
  4. Alternating Lunges
  5. American Hammers
  6. Mike Tysons
  7. Flutter Kicks
  8. Plank Jacks
  9. SSH

No Surrender Indian Planks:

All Pax circle up in High Plank hold.  1 pax at a time will do 5 No Surrenders.  Alternate between high and low plank when a new pax does no surrenders. 

____________________

COT: Prayers for strength to @Red Rider and @The Riddler as they prepare to return to home. Prayers for Blueberry and for Almond Joy’s 2.0.  Prayers for our country. 

Thanks to all the men of F3 for a great push and incredible fellowship this afternoon!  Go out and pick up 6 in your life that needs your support. -Steak Knives out 

SMACK TALK!

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