17 pax prayed for their arms after learning how to build a burpee at Stingray

Date: 2/03/2021

AO: Stingray

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.

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold
  4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed. 
  5. 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


Seal Claps

Overhead Claps

Moroccan Night Clubs

Overhead presses

Mike Tysons

Forward Arm Raises

Cherry Pickers

Albatross Wings

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


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