- 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!