- Workout Date - 04/28/2017
- Q In Charge - Benign
- The PAX - Washer, My Little Pony, Elmer, Pine Tar, Cocoon, Ponch, ATM, Whisper, Elsa, Dr. Phil, Easy Bake Oven, Road Trip, Name Your Own Price Tool (NYOPT), Sammy, Mint Julip, Iceman, Thumper, Benign
- AO -
Yesterday was YHC’s last post and Q as a man in his 30s. Today was his first as a 40-year old. 18 men bid the fartsack adieu and tested their bodies to the limit.
Weather: 61 degrees, dark
Mission: The mission of F3 is to plant, grow, and serve small workout groups for the reinvigoration of male community leadership.
Disclaimer: very unprofessional
Windmills x 25 IC
Side straddle hops x 40 IC
Monkey humpers x 20 IC
Mosey to the speedway with dumbbells and partner up. One PAX does a dumbbell exercise while the partner PAX runs a lap, then switch. All repetition counts are for the individual, not the pair:
Upright flies x 40
Rows x 40 each arm
Triceps x 40
Decline merkins x 40
Horizontal flies (lying on the back) x 40
BBSUs x 40
Gorilla humpers x 40
Flutters (4-count) x 40
Squats x 40
Go to the wall with your partner for ascending testicles. 5 merkins at 15 degrees, 5 merkins at 45 degrees, 5 merkins at 90 degrees. Switch after each set of 5 and hold Al Gore while partner PAX does merkins.
Mosey to the flag for Mary.
Floyd Mayweather with dumbbells x 10 IC
Captain Thor (1:4 BBSU:American hammers) up to 6:24 IC
CIRCLE OF TRUST:
Announcements: Jackalope 6/3 (running from Pitchfork to Golden Strip), GoRuck 5/10, Sammy/Pine Tar will plan F3 Dad soon (date TBA), lunch with Short Barrel today (time/place TBA on the Twitter)
Prayer requests: ATM’s sister-in-law, Short Barrel, young 10 year-old girl (Mia or Maya) with brain tumor, Soccer Mom’s step-father Ping, family of Elmer’s co-worker’s grandfather who recently took his own life
Thanks for coming out this morning!