8 Pax survived Stairmageddon at battleship

Date: 3/04/2021

AO: Battleship 

Conditions: 40 degrees and clear. 

PAX: (8), Fixer Upper, Stud Finder, Circuit Breaker, Waterboy, Tiny Dancer (R), Hushpuppy, Gen-X, 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 

Seal Claps IC x 30

Toy Soldiers IC x 10

Gravel Pickers IC x 10

Imperial Walkers IC x 20

20 Merkins

Hold High Plank

10 Mountain Climbers

Hold High Plank

10 Spider-Man Merkins 

Hold High Plank

Right arm and leg up

Regular

Left arm and leg up

Recover

——————————

Mosey to the Stairway to Hell

Thang 1: Stairmageddon

  1. Quick Step (lead with the same foot on every step) 
  2. Skip (plyometric jump skipping steps each time)
  3. Lateral (facing left/right going up the stairs)
  4. Lunge (every other stair)
  5. Squat Jump each step
  6. Grizzcalator:  In plank position, ascend the stairs doing a merkin on each step
  7. Everest: Lunge and bring feet to the same stair and do a squat alternating the leading foot

Mosey to the Scaffolding on river walk.

Thang 2: 

10 pull-ups

20 Derkins

30 Dips

3 rounds

Mosey to Convention Center field

Contra Burpee Dans: 1 Burpee followed by increasing merkin reps.  4 lunge walks between each set.  Do 10 rounds. 

Mosey back to AO

——————————

COT: prayers to gravity and his family. 

Thanks to all the men of F3 for a great push and incredible fellowship this morning!  Go out and pick up 6 in your life that needs your support. -Steak Knives out 

SMACK TALK!

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