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.
- 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
Imperial Walkers ICx22
Gravel Pickers ICx11
Moroccan Night Clubs ICx22
Merkin Progression: 5 each-Werkin, Merkin, Ranger Merkin, Diamond Merkin
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.
- Toy Soldiers
- Sumo Squats
- Alternating Lunges
- American Hammers
- Mike Tysons
- Flutter Kicks
- Plank Jacks
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