Another Above Average Workout

Date: 3/10/2021
AO: LLP
Conditions: It was nice!

PAX: Busted Grill, Hoverround, No Scrubs, Hahvahd, Agent Orange, Airstream, Head Butt, Mr. T, Banjo, Steak Knives, Tom Sawyer, Hushpuppy, Tinny Dancer, Uff-Da, Crush Groove, DOT, Mayhem, Beauty, Storm Chaser, Rafiki

QIC: Big Sky

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
SSH IC x 25
Abe Bagotta IC X 8
Mountian Man Poopers IC X 6
Arm Circles Forward/Backward IC X 10

The THANG
Mosey Walk and do some F2 to the Pullup Bars
Gather in groups of 4 than divide by 2
Group 1 executes 10 Pull Ups each
Group 2 executes 10 Derkins and 10 Dips
3 Rounds

The NEXT THANG
Mosey Walk to GPI
10 Burpee Step Ups / 10 Crunchy Frogs
10 Burpee Step Ups / 20 Crunchy Frogs
10 Burpee Step Ups / 30 Crunchy Frogs
10 Burpee Step Ups / 40 Crunchy Frogs
10 Burpee Step Ups / 50 Crunchy Frogs

The Next to the LAST THANG
Mosey Walk to the War Memorial
22 Merkins

The Last THANG
Mosey Walk to the Basket Ball Ct.
10 Squats on side line – Lunge walk across ct. – 10 Carolina Dry Docks – Lunge walk back
20 Squats on side line – Lunge walk across ct. – 20 Carolina Dry Docks – Lunge walk back
30 Squats on side line – Lunge walk across ct. – 30 Carolina Dry Docks – Lunge walk back
20 Squats on side line – Lunge walk across ct. – 20 Carolina Dry Docks – Lunge walk back
10 Squats on side line – Lunge walk across ct. – 10 Carolina Dry Docks – Lunge walk back

The REAL LAST THANG
Mosey Walk to the AO

COT – We love you Mr. T – More than a workout!

SMACK TALK!

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