AO: The Spartan
Conditions: 40 degrees and clear.
PAX: (36) Vogue, Sunrise, Old MacDonald, Spin Doctor, Dairy Queen, Chinese Downhill, DeLorean, McFly, Gravity, Open House, Cabbage, Bird’s Nest, Hoveround, Sprinkles, Green Thumb, Tank, Songbird, Wahlburger, Dino, Ronaldo, McNally, Tom Sawyer, The Hoff, Chocolate Box, Allmond Joy, Flight Nurse, The Dude, Little Dude, Cheese, Napa, Bubble Boy, Geiger, Gump, Bog Sky, Mr. Incredible, 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.
- 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
Seal Claps IC x 44
Imperial Walkers IC x 20
Gravel Pickers x 10
Goofballs (for Rafiki) IC x 20
- 10 J-Lo’s double count
- 20 Bonnie Blairs double count
- 30 Flamingo Crunches (15 each leg)
- 40 tuck jumps
Boo boo bear crawl to next station.
Exercises build on previous exercise
Run to far fence
- Australian Mountain Climbers 10 ct each
- Wall sit overhead press 10 ct each
- Brick in the wall IC x 20
- Vertical Sphinx Merkin IC x 20
- Durkins IC x 20
Mosey to parking lot
Contra Burpee Dans
1 burpee with an increasing rep count of Merkins. 10 rounds. 4 lunge steps between sets.
Mosey to basketball courts
Absolution IC x 20
Split into 4 teams
Team 1 and 2 play ultimate frisbee
Dropped pass = 3 burpees
Score = 5 burpees for team scored on
Losing team does 10 burpees
Teams 3 and 4 play capture the flag: bear crawl style
Entire game is played in bear crawl position
Pax can only be tagged on the offensive side of the field. If they get tagged by the defending team, the Pax tagged will do 3 wolverines and the. Go to the midfield line and do Mary.
Players can be tagged back in by one of their own players. Player would have to go across the line and do 10 quick monkey Humpers for each player they want to tag back in.
Losing team does 10 burpees.
Switch fields at 7 minutes
1 and 2 on ultimate field
3 and 4 on CTF field
3 and 4 on Ultimate Field
1 and 2 on CTF field
Round 3 :
1 and 3 on Ultimate Field
2 and 4 on CTF fields
2 and 4 on ultimate field
1 and 3 on CTF field
Mosey back to basketball courts
COT: Prayers for Gravity and his family after the loss of his father. Prayers to Trump’s sister. Prayers for Freestyle as he gets ready to leave WTC and for strength as he returns to a difficult situation.
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