Conditions: 67 and overcast
PAX: (4) Tiny Dancer (R), Stud Finder, Waterboy, 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 30
Windmill IC x 10
Goofballs IC x 20
Copperhead Squats IC x 10
Indian Run passing a slam ball to the back of the line. Last Pax rifle carries slam ball to the front of line and passes ball back down to the end again.
Our route today: Walnut St East to N 3rdSt. North. East on Brunswick Street to N 8th St. Jump down to the Greenway Trail and head west back to N. 3rd St Bridge. Climb back up to N 3rd St heading south to Walnut St West. Return to AO.
We stopped at corner of N. 3rd and Brunswick to do the following:
Bulgarian Split Squats IC x 10 each leg
Lateral Marches ~ 30 paces Right and the. ~30 paces Left.
When we arrived at the 3rd St Bridge via the Greenway, we partnered up and did a DORA
100: Hand Release Merkins
200: Bobby Hurleys
300: Flamingo Crunches alternate every 10
Partner ran to 4th street bridge and did 3 burpees then ran back.
After Dora, we had 9 minutes left to get back to the AO so we did 10 wall stepups each leg OYO, 10 upright Merkins IC, 10 Dips IC and 10 Derkins IC.
We Indian ran with the slam ball back to the AO to close out the workout.
COT: Prayers for Studfinder’s brother Jason that he can find help in correcting his path. Prayers Mr. T and his family. Prayers for Waterboy that he completes his projects and hits all his deadlines.
Q-Tip of the Day: Whether you think you can, or you think you can’t, You’re Right. -Henry Ford.
Don’t let your perspective hold you back. We start our day doing insanely difficult activities and I’ve never once seen anyone quit. We are surrounded by people that will motivate us and will always have our backs. Don’t leave this support behind when you leave the workout. Take it with you and do amazing things during your day…be the guy that thinks he can!
Thanks to all the men of F3 for a great push and incredible fellowship this morning! Go out and pick up the 6 in your life that needs your support. -Steak Knives out