An Above Average Workout

QIC: Big Sky
Date: 03.04.2021
AO: Breakpoint
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

Warm-O-Rama
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

The THANG
Partner Up for a Non-Counting Dora (counting is hard at 5:30AM)
Exercises Are:
1. Squat Thrusters
2. Merkins
3. V-Ups
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.

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