A Baker’s Dozen at a Wapner-less, Improvised, Steak Knives Q at LLP

Date: 2/10/2021

AO: LLP

Conditions: 45 and overcast

PAX: (13), Walburger, Zohan, morpheus (R), Banjo, Dirt Chef, Chernobyl, Smuckers, Top Cheddah, Hoveround (R), Songbird, Beauty, Storm Chaser, (Warner MIA), 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

——————————

Warm-o-Rama

20 SSH IC

10 Gravel Pickers IC

20 Imperial Walkers IC

Merkin Progression IC

——————————

Mosey to the Pull Up Bars

10 rounds of Build a Burpees

Indian Plank Pull Ups

——————————

Mosey to GPI

Albatross Arms (IC x 10)

Forward Arm Circles

Reverse Arm Circles

Chinooks

Seal Claps

Overhead Claps

Moroccan Night Clubs

Overhead presses

Mike Tysons

Forward Arm Raises

Cherry Pickers

Albatross Wings

Hold 45 degrees

——————————

Mosey to tennis court parking lot using the outer ring and in Cardirico formation. Last Pax drops off for 3 Merkins and then catches front of the line. 

11’s together:

Dips and Derkins

——————————

Mosey back to AO.  

——————————

COT: prayers for blueberry.  Prayer and praise for Beauty for launching the End it Ruck.

Thanks to my F3 brothers that pushed me in the gloom today to become a better man, husband, father and friend.  – Steak Knives out

SMACK TALK!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s