QIC: Big Sky
Conditions: It was 56ish
Playlist: Best Hits of 2nd Albums
PAX: Goat, Fire Marshall Bill, Big Tex, Boogie Man, Uff-Da, Song Bird, NAPA, Seahorse, Bada Bing, Morpheus, Meyhem, R-X, Crockett, Red Hots, Old McDonald, (Mr. Doko)
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Workouts are always free
Are open to all men
Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold
Lead by men who participate in the workout in a rotating fashion, with no training or certification needed.
End with a COT
20 Goof Balls – IC
10 Abe Bogota – IC
10 Arm Circles Forward / 10 Arm Circles Backwards / 10 Hallelujah – IC
Mosey to the woods and find the hidden coupons
Partner Up for a Non-Counting Dora (counting is hard at 5:30AM)
1. Squat Thrusters
While Partner is doing exercises, other partner runs to other end of parking lot, executes 5 Burpees and runs back to partner to switch off.
Exercise 2 & 3 had variations on different rounds but we always did the Squat Thrusters:
Chest Press, Alternating Merkins, Chest Press // Block Foot Raise, Flutter Kicks, LBC’s
Each PAX completed 4 rounds
Return the coupons to the woods and mosey back to the AO
Deep Squat Stretch
COT: Prayers for Boogie Man – 2nd interview at 12noon today.
Thank you to all PAX who posted today. I had fun and got stronger.