26 Pax for The LLP EPO inspired Torture Tabata. #DoHardThings, #DFQ, ISI

Date: 3/05/2021

AO: LLP 

Conditions: 40 degrees and clear. 

PAX: (26) Hahvahd (R), Dairy Queen, Rafiki, Banjo, Old MacDonald, Morpheus (R), Pixel Pusher, Trump, McFly, Tiny Dancer (R), Gravity (R), letc (R), Goat (R), Big Sky, Shore, Bait and Switch, Doubtfire, Jiffy Pop, Chernobyl, Napa, DOT, Bubbleboy, Gerber, FNG-TheDeal, Allmon Joy, 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

Hillbillies IC x 20

Gravel Pickers IC x 10

Goofballs IC x 20

Mosey to tennis courts

Thang 1: Torture Tabata

10 Rounds

3 Exercises: Merkins, BBSU, Tuck Jumps

10 second AMRAP

——————————

Run 2 Laps

100 Squats

Run 2 Laps

——————————

10 Rounds

30 Second BTTW

10 Second Flutter Kicks

——————————

Run 2 Laps

100 American Hammers

——————————

10 Rounds

3 Exercises: Lunges, Mountain Climbers, Pickle Pumpers

10 Second AMRAP

——————————

Run 2 Laps

100 LBCs

Run 2 Laps

Mosey back to AO

22 Merkins

——————————

COT: Prayer to Gravity and his family during the loss of his father.  

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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