AO: F3 Long Island – Speakeasy (Zoom)
PAX: Full Circle, Waterboy, Steak Knives
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
20 Seal Claps IC
10 Windmills IC
20 Imperial Walkers IC
10 Patio Pickers
1:10 Ratio of Big Boy Sit-ups to Air Presses. After completing BBSU, keep feet elevate 6 inche and do air presses. Do 10 rounds increasing 1:10 each round.
Play Tubthumper. SSH until song says “I get knocked down” and then do a burpee.
4 sets of 3 exercises. 90 seconds on/20 seconds rest
Set 1: Merkins, Double Down Squats, V-Ups
Set 2: Flys, Calf Raisers, LBCs
Set 3: Makhtar N’Diayes, High Knees, Flutter Kicks
Set 4: Sphinx Merkin, Monkey Humpers, Heals to Heaven
Absolution: 10 rounds.
COT: prayers for Isaiah as he prepares for the Marines. Prayers for my BIL’s brother and his wife. Prayers for our country’s health and civility over the next few days.
Thanks to my F3 brothers on the virtual AO today that pushed me to be a better man, husband, father and friend. – Steak Knives out