Weighted 7-11s

  • Workout Date - 10/01/2021
  • Q In Charge - Aorta
  • The PAX - Cocoon, Turban, Priscilla, No Show, Daddy Warbucks, Aorta
  • AO - Tower of Terror

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’m not a professional, modify as needed.

Warm Up – Side Straddle Hop x 20, Through the Tunnel x 20, Little Arm Circles x 10, Big Arm Circles x 10, Tempo Merkins x 10, Tempo Squats x 10


Mosey 1 Lap (400 m)

Dips x 15

Box Jumps x 5

Round 1 (11s)

Step Ups

Shoulder Flys

Outlaws x 30

Jail Break

Round 2 (11s)


Chest Press

Outlaws x 30

Bear Crawls

Round 3 (11s)

Nose Breakers

Flutter Kicks

Outlaws x 30

Jail Break

Round 4 (11s)

Calf Raises

Shoulder Press

Plank Ladder w/ Bear Crawls

Mary – Dolly Partons x 20, LBCs x 20, Freddie Mercury x 20


Announcements – Priscilla has Q on Monday 10/4

Prayer Requests – praying for Priscilla’s son Asa. Asking relief for the hospitals and availability for over night stay before end of the year. Prayers for No Show this weekend at church student ministry retreat in Powdersville. Healing and recovery for BM’s shoulder.

SYITG – Aorta