January 14, 2020 | AO – Colosseum | Beautiful 24°
PAX: Stella, Splinter, Greek Freak, Sparty, Safe Ride, Khakis, Toad Stool, Tender foot, Bloodshot, Chicklets, TC, Jean Claude, Tin Cup, Folsom, Uncle Rico
Q: Uncle Rico
Uncle Rico welcomed 15 PAX to a beautiful morning at Wild Kingdom. Stated the 5 core principals of F3, open to all men, always free, always outside no matter the weather, peer led in a rotating fashion, always ends in the COT. Mission of F3 to plant, serve and grow small workout groups for the invigoration of male community leadership.
PAX moseyed to warm-a-rama.
Warm-A-Rama
- SSH 20 IC
- Hairy Rockettes – 20 IC
- Windmill – 15 IC
- SSH – 20 IC
- Bat Wings
- Failure to launch – 8
THE THANG
PAX moseyed to goal line of football field were Rico explained the Thang. There is a set of 5 exercises to do at each endzone. The Pax would do all 5 exercises then run to the 10 yard line, back pedal to the 5 yard line, run to the 20 yard line, back pedal 5 yards, run to the 30, back pedal 5 yards, continue this cycle to the other end zone and do the set of 5 exercises at that end and then do the same running routine on the way back to the first end zone. Rinse and repeat.
First End Zone –
- Air Drama – 30
- Mountain Climbers – 20 IC
- Werkins – 20
- Heals to Heaven – 20 IC
- Imperial Squat Walkers – 20
Other End Zone –
- Clerkins – 20
- Sumo Squats – 30
- Merkins – 20
- Big Boy Sit-ups – 20
- Groiners – 20
6MOM:
- Flutter kicks – 20 IC (Thank you TC, respect)
- American Hammers – 51 IC – (Thank you Khakis, respect)
- Box cutters – 20 IC
Announcements/COT:
- Prayers for those having surgery, quick recovery and strength for the families. Also prayers for the PAX that are traveling and their safe return
- Sparty doing a pop up workout on Saturday the 25th of January, Fundraiser $15 for the ice skates.
- Coffeteria/3rdF at Starbucks
Aye –
Uncle Rico
