Weather: Misty, 37°F, Feels like 30°F, Humidity 93%, Wind 6mph from E
PAX (14): Icy Hot, Grease Fire, Lucky Charms, Nugent, Othello, Polaroid, Dome, Frosty, Spreadsheet, Sticky Bandit, Bovine, Cyclone (Respect), UHaul
Five Principles: 1. Free of Charge 2.Open to all men 3. Held outdoors rain or shine 4. Led by men in rotating fashion 4. End in CoT; I am not a professional so modify as needed
Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership!
Not a professional!! Any FNG’s ? No FNGs for today!
Side Straddle Hop 20 IC
Tappy Taps 10 IC
Abe Vigoda 10 IC
WTF – 10 Wide Merkins, 10 Tempo Merkins IC, 10 Freddie Mercury IC
MF’R – 10 Merkins, 10 Flutter Kicks, 10 Ranger Merkins
Number in groups of 4
Groups 2 & 4 together and Group 1 & 3 together. Route from Stinson Park, head North to Pine, go left (West) and turn South on Aksarben Drive to shovel flags.
Parade of Pain: 1 Mile Chain Run w 5 Merkins. 1st member of group jumps out of line and does 5 Merkins. After complete yell out group number and rejoin your chain at the end of line.
The Thang: 4 Group Grinder. 3 stations with 1 push group around Stinson Park.
Station 1: Group 1 B.L.I.M.P.S
Station 2: A.L.A.R.M.S
Station 3: Group 3 ?? Mystery Box ??
Push: Group 4; starts at Station 3 and pushes to Station 1.
B.L.I.M.P.S (In Succession)
10 LBC (IC)
15 Imperial Walker (IC)
25 Plank Jacks
30 Air Squats
A.L.A.R.M.S (In Succession)
5 Alt. Shoulder Tap (IC)
10 Lunge (IC)
15 American Hammer
20 Ranger Merkins
25 Monkey Humpers
30 Side Straddle Hop
?? Mystery Box ?? (In Succession)
10 Bulgarian Split Squat (5 each leg)
15 Turkish Get Up
25 Moroccan Night Club
30 Johnny Drama
CoT: Daylight Savings Time is time for new beginnings. “The secret of change is to focus all your energy on building the new, not fighting the old” – Socrates
What “new beginnings” are you build upon. Think about family, M, Fitness, Financial changes. Focus on new vs old habits.