Date: 1/28/2021
AO: Breakpoint
Conditions: 39 and drizzling
PAX: (16) Earbud, Big Sky, Morpheus (R), Beauty, Mayhem, Hello Kitty, El Gato (H), FNG – Badabing (R), Fullerbrush, Last, Dumbledore, Gump, Smuckers, Gulliver, Hushpuppy, 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
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Warm-o-Rama
30 Seal Claps IC
15 Gravel Pickers IC
20 Imperial Walkers IC
15 Moroccan Night Clubs
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High Burpknees: high knees for 10 seconds followed by 5 burpees. Repeat for 5 rounds
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Mosey to shelter
Febreeze:
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.
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Mosey to Tennis Courts
7 Rounds at the Boxing Gym: each round will have 4 exercises each lasting 20 seconds followed by 10 seconds of rest.
Round 1: (rest = jump rope)
Jab
Jab, Cross
Jab, Jab, Cross
Jab, Jab, Cross, Duck
Side Straddle Hop 1 minute
Round 2: (Rest = Flutter kicks)
Merkins
Double Pump Mike Tysons
Punch Merkin
Carolina Dry Docks
Side Straddle Hop 1 minute
Round 3: Repeat Round 1
SSH 1 Minute
Round 4: (Rest = Shoulder Taps)
Squats
Bonnie Blairs
Drop Squats
Reverse Squat Lunges
SSH 1 Minute
Round 5: Repeat Round 1
Round 6: (Rest = Calf Raises)
Double Down Mike Tysons
Punch Merkins
Chuck Norris Merkins
Jackie Chan Merkins
SSH for 1 Minute
Round 7: Repeat Round 1
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Mosey to AO
Jump Squat Indian Planks
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COT: prayers to all of our F3 brothers that are in need.
Thanks to my F3 brothers that pushed me in the gloom today to become a better man, husband, father and friend. – Steak Knives out
