- Workout Date - 02/16/2021
- Q In Charge - Benign
- The PAX - Tricycle, Padre, Cyclone, Whisper, Cocoon, Cockpit, Church Lady, Peekaboo, Heidi, Road Trip
- AO - Pitchfork
Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.
Disclaimer: I am not a professional.
Warm-up:
-IW x 20 IC
-SSH x 20 IC
-Downward dog to Cobra and back x 2
-Lizard pose x 2
-Overhead claps x 20 IC
-Moroccan night clubs x 20 IC
-Arm stretches
Mosey to the track. BurpMerks 1 to 7
Get coupons for DORA. 1 partner does reps while the other runs. Reps are cumulative.
-100 overhead pressees
-200 curls
-200 4-count flutters
-200 bentover rows
-100 squats
Return to flag for Mary
-LBCs x 20 IC
-Air humpers x 20 IC
-Downward dog to Cobra and back x 2
-Figure 4 glute stretches
-Captain Thor 1 to 5
Circle of trust
Announcements:
-Whisper’s P200 team is a go!
Prayers/praises
-Whisper’s mother doing bettere
-Church Lady’s young friend died of COVID
-Heidi’s sister and brother-in-law having marital discord
NMM:
Today is YHC’s 707th F3 workout. The brotherhood gained over these last 4-1/2 years has been life-changing. EH a new guy and give it away!
SYITG!