Thursday ⚡️Thunder

Date:2/11/21

Location: Ogden Park

Conditions: 52and cloudy

EC: Gump, Shakespeare, Geiger

MonTuGaThunder Ray Running:

-Gump

Pax:8-Geiger, Pumpkin Pie Chart, Buckeye, Goat, Humpday, Gump, GTA

Q In Charge:10-Count

The mission of F3 is to plant grow and serve small workout groups for men and for the invigoration of male community leadership.

1. Workouts are always free

2. Are open to all men

3. Held outdoors, 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 Circle of Trust (COT)

Warm O Rama:

1. Goofballs-25

2. Pebble pickers-20

3. Seal claps-25

Workout:

•Thang 1-Murder Bunny 4 corners escalator

-1st corner 25 chest press.

Murder bunny to next corner.

-2nd corner 25 curls

Murder bunny to next corner.

-3rd corner 25 squat press

Murder bunny to next corner.

-4th corner tricep extensions

Murder bunny to next corner.

•Thang 2-Rifle carry escalator -Same numbers and exercises.

•Thang 3- swinging and jerking time.

-alternate clean press and swings. Partner swings until other gets 5 clean and press on each arm then switch until times up.

COT: Show up for your Q or make arrangements if you don’t think you will be there. Do your Backblasts! Become a MonTuGaThunder Ray- just do all 5 workouts at Ogden Park and all 5 EC’s in one week! Ruth’s and Reflections restarting on 6/19. End it Ruck challenge -Sign Up! Tobytalk Thursday 6:30pm Ogden Tap Room. Picasso!

SMACK TALK!

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