Conditions: 32 and drizzling
PAX: (17), Gen-X, Uno, Cabana Boy, Undertaker, Geiger, Warner, Waterboy, Hushpuppy, Close, EOM, Sock Puppet, Pumpkin Pie Chart (R), Babyback, FNG-Broadway, Chop Shop, Sweetness, 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
30 Seal Claps IC
15 Gravel Pickers IC
15 Copperhead Squats IC
15 Toy Soldiers IC
High Burpknees: high knees for 10 seconds followed by 5 burpees. Repeat for 5 rounds
Mosey to Tennis Courts
Albatross Arms (IC x 10)
Forward Arm Circles
Reverse Arm Circles
Moroccan Night Clubs
Forward Arm Raises
Hold 45 degrees
Australian Mountain Climbers.
Mosey to the pull-up bars
Build a Burpee x 10
Pull up indian planks – each pax does pull-up to failure while remaining pax do high plank and low plank alternating each time a new pax does pullups
Mosey back to AO pax choice Mary.
COT: prayers for Undertaker’s Aunt and her family. Prayers for 10Count and any other pax dealing with COVID.
New AO starting on Friday Evenings at Broomtail Brewery. See Hushpuppy for details on Gains and Growlers
Thanks to my F3 brothers that pushed me in the gloom today to become a better man, husband, father and friend. – Steak Knives out