Thursday ⚡️Thunder

Date:3/11/21

Location: Ogden Park

Conditions: 46 and cloudy

EC: Spin Doctor, Buckeye and me

MonTuGaThunder Ray Running:

-Spin Doctor

Pax: -8-Angler, Undertaker, Spin Doctor, Buckeye, Magnito, Sockpuppet, UNO

Q In Charge:10-Count

The mission of F3 is to plant grow and serve small workout groups for men and for the invigoration of male community leadership.

1. Workouts are always free

2. Are open to all men

3. Held outdoors, 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 Circle of Trust (COT)

Warm O Rama:

1. Side straddle hop-50

2. Pebble pickers-15

3. Abe Vigoda-10

Workout:

•Thang 1-Block Mile

-everyone walks with cinder block doing exercises as we walk. Exercises range from curls, shoulder press, hold curl, rifle carries, lunges, front raises, farmers carry, etc.

-at turns do group exercises: block Merkins, Squats, blockurpees

-At pull up bars 3 rounds 10block Merkins and 5 pull ups

-finish at the mile mark

COT: Show up for your Q or make arrangements if you don’t think you will be there. Do your Backblasts! Become a MonTuGaThunder Ray- just do all 5 workouts at Ogden Park and all 5 EC’s in one week! Ruth’s and Reflections on Fridays after workout. End it Ruck challenge -Sign Up! Tobytalk Thursday 6:30pm Wrightsville Beach Brewery.

SMACK TALK!

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