Conditions: 41 degrees and clear.
PAX: Chinese Downhill (R), Fry Daddy – Raleigh, Tiny Dancer (R), Hahavad (R), Busted Grill (R), Brackish, Blue Steel (R), Goat (R), Overbite, Buckeye, Caleseum (R), FNG-Superfund, Big Sky, Top Chedda, Fullerbrush, Jiffy Pop, FNG-Chernobyl, Baby Back, Smuckers, Gravity (R), HushPuppy, Bait & Switch, McFly, Banjo, Gump, Seahorse, Last, Dirt Chef, Trump, letc (R), Ugly Stick, 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
Toy Soldiers ICx10
Imperial Walkers ICx20
Negative Copperhead Merkins IC x 10
Partner up for Catch me if you can. Partner 1 lunge walks the long way to the tennis court parking lot while partner 2 does 3 double pump Mike Tysons then run to catch partner 1. Flapjack roles and continue until you reach parking lot.
Absolution: 10 IC performing the following. Get in high plank and perform a Groiner (feet jump in on count of 1, jump back out on count of 2), then counts 3 and 4 are the first 2 movements of Mahktar N’Dyes. While in low plank, perform a 2 count chilly jack for counts 5 and 6 and then one arm at a time return to high plank on counts 7 and 8. That’s 1 rep. Repeato till Q is done.
Mosey to tennis courts:
In honor of National Bagel Day, we will do the BAGEL.
Exercises will be performed in the spaces that separate each tennis court
20 Apollo Ohnos
30 Gorilla Humpers
40 Elwoods (Only count right leg)
50 Lunges (Single Count)
30 Gorilla Humpers
20 Apollo Ohnos
After completing each exercise, bear crawl back to the beginning. Run to the next exercise.
Split into 2 even teams. Each pax will line up on the fence and hold peoples chair while one pax runs to the benches and back. Repeat until each ox has run. Losing team does 5 burpees each while winning team holds Al Gore
Mosey back to the AO for a Burp & Merk.
Finish up with 22 Merkins
Moleskin: Lots of EC today: McFly, Baby Back, McFly, Chinese Downhill and FryDaddy out got in some EC running while Top Chedda, HushPuppy, Seahorse, Big Sky and YHC all got in their ruck miles.
During the warmup, we tried out a new exercise called the negative copperhead merkin . 1 count down and a 3 count recovery push. Took a few to get used to the movement but I think I like this exercise.
Introduced a variant of the Mike Tyson during Catch Me If You Can by adding a double pulse at the bottom of the Merkin. Added a little more difficulty to the movement.
Absolutions suck. Nothing more to add.
The Bagel is a twist on BLIMPS to celebrate National Bagel day. Had to dig into the exicon to find The Elwood for my “E” exercise. I realized that Big Sly is a bear crawl master and I think he is offering private lessons for anyone looking to increase their bear crawl abilities.
After The Bagel, we did a little relay race, East Side vs West Side. It was here that we discovered the Busted Grill has some serious wheels! This Respect continues to break all the preconceptions of what a 74 year old can do. BG, it’s always an honor to workout with you!
For the second time this week, we witnessed Smuckers (Aka: Usain Bolt) destroy everyone with his speed. He ran anchor for the East Side…even gave the West Side time to catch up and then lit the engines. That pax is Fast!!!
It didn’t occur to me at the time, but we definitely had an “environmental disaster” themed naming of our two FNG’s today. Welcome Chernobyl and Superfund. We’ve been expecting you and are happy you found us. Thanks for headlocking these HIMs Big Sky and Baby Back.
COT:prayers for Vogue and his Grandmother. Prayers for HushPuppy’s wife’s family. Prayers for our country. Reminders about F2 tonight at WB Brewery, Battle of the Bridge and Poker run on Monday at Mamba Monday.
Thanks to all the men of F3 for a great push and incredible fellowship this morning! Go out and pick up 6 in your life that needs your support. -Steak Knives out