The Pitchfork 500

  • by
  • Workout Date - 02/25/2022
  • Q In Charge - Benign
  • The PAX - Handrail, Toll Booth (r), Turtle Wax, Tse Tse Fly (r), Captain Ron, Aorta, YHC
  • AO - Pitchfork

7 non-half marathoners opted swole over fartsack for a foggy but otherwise pleasant dumbbell-assisted beatdown.

Mision: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: unprofessional

Warm-up:

SSH x 20 IC

IW x 20 IC

Monkey humpers x 10 IC

Overhead claps x 20 IC

Mosey to the speedway.

Thang:

OHP x 20

Chin pull ups x 20

Deep goblet squats x 20

Bench presses / flies x 20

BBSUs x 20

Jailbreak to the stop sign , mosey back

Side arm raises x 20

Front arm raises x 20

Triceps extensions x 20

Merkins x 20

Flutters (4-count) x 20

Jailbreak to the stop sign , mosey back

Bent over rows x 20

Curls x 20

Squats with hands at side x 20

Weighted calf raises x 20

LBCs x 20

Jailbreak to the stop sign , mosey back

OHP x 20

Cross chest curls x 20

Triceps extensions x 20

Wide squats x 20

Makhtar N’Diaye x 20

Jailbreak to the stop sign , mosey back

Side arm raises x 20

Hammer curls x 20

Diamond merkins x 20

Bench presses / flies x 20

BBSUs x 20

Jailbreak to the stop sign , mosey back

Plank line with box jumps (2 rounds)

Mosey back to the flag.

Mary:

The nuts and bolts of Q-ing a workout were discussed, and all PAX took turns leading an abdominal exercise.

COT:

Announcements: P200 team needs another runner

Prayers: Wisdom for US/international leadership in the Russia-Ukraine crisis.

It was my pleasure to lead! Have a great weekend!