Thursday ⚡️Thunder

Date:2/25/21

Location: Ogden Park

Conditions: 54 and Clear

EC: Humpday,Shakespeare

MonTuGaThunder Ray Running:

-Humpday

-Shakespeare

Pax: 8-Buckeye, Goat, Humpday, Angler, Shakespeare, Atari, Cabana Boy

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-20

2. Pebble pickers-15

3. Seal claps-20

Workout:

•Thang 1-Atlas Monkey in the Middle

-person in middle shoulders the Big boy 70+ pound stone 10 times. Outer circle does following exercises until monkey is done:

-tree hugger squats

-lumberjack press

-chest press

-curls

-clean and press

-squats

-shoulder press

-calf raises

•Thang 2-Lumberjack Dora

-one partner lunges down and jogs back back with log.

-other partner does lift. Reps count cumulatively together for following three exercises:

-100 -tree hugger squats

-150- lumberjack press

-200-chestpress. Continue to press for the 6.

•Thang 3: Dueling lumberjacks

-get a partner. Exercise is shoulder press. As dueling banjos plays go rep for rep with partner. When song really picks up rock out as many as you can or lose the weight and keep on air pressing. Finish when song finishes.

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 on Fridays after workout. End it Ruck challenge -Sign Up! Tobytalk Thursday 6:30pm Ogden Tap Room.

SMACK TALK!

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