- Workout Date - 06/09/2022
- Q In Charge - Benign
- The PAX - Turtle Wax, Heidi (aka Colon Blow), Peek-a-boo, Road Trip, Benign
- AO - The Terminal
Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.
Disclaimer: Very unprofessional
-SSH x 25 IC
-Monkey humpers x 10 IC
-Imperial walkers x 25 IC
-Overhead claps x 25 IC
-Through the tunnel x 25 IC
Mosey around the parking lot and to the running track. Partner up for 4 corners.
Partners run in opposite directions and stop at the following stations:
-3:00- 10 squats
-12:00- meet partner for 10 patty cake merkins
-9:00- 10 Bobby Hurleys
-6:00- meet partner for 10 BBSUs
3 total laps
Mosey to monkey bars. Partner 1 does 5 pullups while partner 2 wall sits. Flapjack. 3 rounds.
Mosey to back courtyard. Partner 1 does 15 dips while partner 2 wall sits. Flapjack. 3 rounds.
Mosey to bus loop for blocks. Stay with partner for DORA. Partner 1 works while partner 2 runs a lap. Flapjack. Reps are cumulative
-150 overhead presses
-150 bent-over rows
Replace blocks, mosey to bottom of bus loop hill. Jailbreak up the hill to the stopsign, giving the PAX in front of you a 20 yard headstart. Try to catch the PAX in front of you.
Mosey to the flag for Mary.
-LBCs x 25 IC
-Captain Thor up to 5:20
Circle of trust:
Announcements: Whisper’s 7-year anniversary F3 Swamp Rabbit Q is tomorrow at Pitchfork. Invite an OG.
Prayers: We all good.
It was a pleasure to lead!