- Workout Date - 07/23/2019
- Q In Charge - Lt. Dangle
- The PAX - Cheese Steak (RR), Whisper (R), Church Lady (R), Punch List, Bambi, Cockpit, Peekaboo, Swamp Guinea
- AO - Pitchfork
9 rolled out of the ole fartsack and decided to hang out with Lt. Dangle… Once Dangle got his flag situated and secured to not fall over it was time to get things cranked up! Lets get after it.
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 so modify as needed.
WARM-UP *Welcome Church Whisper??* Whisper rolled up during SSH? Last time this happened Church Lady was getting stopped by the fuzz.
SSH IC x 25
Abe Bigota’s x 15
Mountain Climbers x 25
Mosey around to the upper parking lot since the curbs are plentiful…
10 Mericans LEFT hand on the curb
10 Mericans Feet on the curb
10 Mericans Right hand on the curb
10 Mericans both hands on the curb
10 Diamond Mericans
Mosey to the court for 11’s
11’s with Plank Jacks and deep Squats
Mosey to the swings for 3 sets of Swerkins (Merican with your feet strapped into the swing then bring your knees into your chest #that’s one)
10 Swerkins while the other half of the group does AMRAP Dips, switch..you get the drift!
Mosey to the other b-ball court for some more 11’s
11’s with Carolina Dry Docks and BBSU
Mosey to the gym for a set of 3.
Every other PAX will bear crawl the width and back while the other walls sits. Bear crawl was changed to high knees.
Bear Crawl / Wall Sit x 1
High Knee / Wall Sit x 2
Active recovery walk to the bus loop!
75 and 75 calf raises… 25 regular, 25 out and 25 in…rest and repeat=150
Lets do two laps since the bus loop is so inviting and make it an Indian Run.. Cheese Steak has a PC name but I can never remember it:)
Mosey to the flags…. still have time you say??
10 regular Mericans
10 wide Mericans
10 Right had forward offset Merican
10 Left hand forward offset Merican
10 Diamond Merican
Thats all I got and its 6:15!
CIRCLE OF TRUST
-Peekaboy changed the time of F3 Dads to 7am
Church Lady and his family have a lot on their plate right now and need some prayers.
PRAISE MRS. Whisper got her test results back and she was clear..
The pleasure is all mine!