- Workout Date - 06/10/2017
- Q In Charge - Benign
- The PAX - Cocoon, FNG Loudmouth (welcome!), Pine Tar, Nomad, Sammy, Dr. Phil, Whisper (respect!), Easy Bake, FNG Mayo (welcome!), Copacabana, Roo (respect!), Benign, 1 Dimension (runner), Bambi (runner)
- AO -
12 PAX (including 2 FNGs) plus 2 runners showed the fartsack who was boss and came to Pitchfork at 0600 for a pre-F3 Dads beatdown at the hands of YHC. It was marvelous.
Conditions: clear, 68 degrees, humid
Mission: The mission of F3 is to plant, grow, and serve small workout groups for the reinvigoration of male community leadership.
Disclaimer: I am not a professional.
Imperial walker x 20 IC
Side straddle hops x 20 IC
Hillbillies x 20 IC
Mosey to the basketball court and circle up. BurpMerks (burpees with increasing numbers of merkins) from 1 to 10.
Indian run for one lap around the track.
Go to the racetrack and partner up for DORA. One PAX exercises while the partner PAX runs a lap, then switch. Reps are cumulative. 100 overhead presses, 200 curls, 300 flutters, 200 upright rows, 100 squats.
Mosey back to the flags for Captain Thor (1:4 BBSU and American Hammer) up to 5:20.
Circle of trust:
Announcements: F3 Dads today at 7:15 (at least one more at another AO TBD this summer)
Prayer requests: Nomad’s father-in-law, Copacabana’s mother and brother, Andrew Brunson
As always, YHC had a blast getting up early to enjoy some 1st and 2nd F in the wonderful outdoors with a bunch of weirdos.