Colon blow at Terminal

  • by
  • 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

Warm-up:

-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

Thang:

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

-150 curls

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.

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!

SYITG,

~Benign