5 for real man work

Q.I.C.Benign
The PAXHot 4 Teacher, Name Your Own Price Tool, My 2 Dads, Fred, YHC
Workout Date03/13/2018
A.O. Golden Strip

5 PAX were not afraid of the cold (prolly cause it wasn’t really that cold) or YHC’s threat of awful things and posted at Golden Strip for some good quality time with the gloom.

Conditions: 30 degrees, breezy, dark

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

Disclaimer: Isn’t it obvious?

 

Warm-up:

-Hillbillies x 25 IC

-Windmills x 20 IC

-Monkey humpers x 20 IC

-Arm circles

-Side straddle hops x 30 IC

-Merkins x 10 IC

 

Thang:

Mosey up the school driveway, turn right on Holland Road, and turn back into the school bus lane.  Stop past the bus lane.

-BurpMerk 1 to 10

-Grab coupons and go to the bottom of the bus lane hill.  Pair up for DORA.  One partner does the exercise while the other partner runs to the stop sign at the top of the hill and back.  Reps are cumulative.

100 Merkins

200 Upright rows with coupon

300 Squats with coupon

200 Curls with coupon

100 BBSUs

Put the coupons away and mosey back to the flag.

 

Mary:

-Flutters x 40 IC

 

Circle of trust:

Announcements:

Palmetto 200 relay race coming up next week.  F3 Swamp Rabbit has two running teams and 1 rucking team.

NYOPT and Squid will be doing an adventure race/CSAUP in the lowcountry this weekend.

Prayers:

My 2 Dads is preparing for active duty Air Force (to commence in January 2019) and has a physical fitness evaluation next week.

 

As always, it is a pleasure to lead brothers!

 

SYITG,

Benign

 

 

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