The Woodshed AO | June 12th, 2020 | Warm but comfortable
F3 = Fitness, Fellowship & Faith
Mission Statement = Plant, grow and serve small workout groups for the invigoration of male community leadership
Five Core Principles
1.OPEN TO ALL MEN
2.Always held outdoors
3.Free of charge
4.Peer-led in a rotating fashion
5.Ends in a Circle of Trust
PAX: Toadstool, Frosty, Cyclone (Respect), Bloodshot, Stella, Blue Chip, Linoma, Two Step, Firewalker, Lucky Charms, Rancid, Swinger, Slow Pitch, Huffy, Chiclets (respect), Kenny G (Respect), Polaroid, Caddyshack, Smashmouth, Samples (Respect), Tater Tot, Safe Ride, Pony Express, Beta Max, The Plague, Hipster, Ramrod, Othello, Doorknocker (FNG), Bubbles (pre-run)
QIC: Big One
The PAX moseyed to The Grotto for Warm-o-Rama.
Warm-o-Rama:
SSH 20 IC
Windmills 15 IC
Tappy Taps 15 IC
Hillbillies 15 IC
Moroccan Night Clubs 15 IC
The PAX moseyed to Creepers Corner for the Pre-Thang.
Pre Thang
Pickle Pushers 15 IC
Oh Yeahs 10 IC with left hand up and 10 IC with right hand up
Monkey Humpers 15 IC
Crab Cakes 15 IC
The Thang
Group 1
Run to the top of the hill.
Alternating Shoulder Taps x 20 IC
Run back down the hill
Rinse and Repeat once
Group 2
Hand Release Merkins 15
Copperhead Squats 15 IC
Carolina Dry Docks 20
Flutter Kicks 20 IC
Group 3
Decline Merkins 20
Alt Step Ups 20 total
Dips 20
Makhtar N’Diayes 10 IC
Group 4
Ranger Merkins 20
Sumo Squats 15 IC
Mt. Climbers 20 IC
Plank Jacks 15 IC
Group 5
5 Burpees
Run up short hill
5 Burpees
Run back down
Rinse and Repeat
MoM:
- On 6 – leg straight out x 60 seconds
- Dying Cockroaches 20 IC
- Chillcot x 60 seconds
- American Hammers x 20 IC
COT:
- Prayers: Honey Brothers. Give the strength and peace while their mom is on hospice. Mike Shearer. He is in the hospital and awaiting surgery.
- Announcements: Grow Ruck Midwest. Talk to Roll Bar for more details. 4th of July CSAUP.
- Here is a quote I found regarding celebrating success. “Too much work and not enough “partying” is a sure way to get burned out. A little partying can be motivating and refreshing and propel you to further success. Celebrating when you accomplish a goal will inspire you to complete more goals. “Partying” doesn’t have to mean drinking or going out on the town. It can simply be surrounding yourself with the people you love and taking some time to reflect on what you’ve accomplished. Whatever “partying” means to you be sure to celebrate the successes in life no matter how big.
AYE!
The Big One