September 13, 2021 at The Octagon
“Change is the only constant”

Pax: Toadstool, Edison, Rollbar, Wide Right, Betamax, Khakis, Hoosekow, FDIC, Sportiva, Jeeves, Ice-T

Intro: Welcome to F3, We plant small workout groups for the reinvigoration of male community leadership. Listed five principles. No FNGs.

Warmarama: SSH x 15 IC, Tappy Taps x 15 IC, Imperial Walkers x 15 IC

Pre-Thang: To the song “Time To Move On” by Tom Petty, the Pax did around-the-world lunges with arms extended out wide.

Thang: Simple traditional grinder. One partner ran across the field and up the hill, where he performed ten Monkey Humpers before returning and relieving his partner. While partner ran, other partner did AMRAP of the following exercises:

1. Carolina Dry Docks
2. Apollo Ohnos
3. Gas Pumpers
4. Mountain Climbers
5. Werkins
6. Oh Yeahs
7. Frozen Freddies
8. Burpees

6MOM: Box cutters, Marge and Homers, E2K, Heel touches, American hammers

COT: Spent a week in the Outer Banks, the vacation was wonderful. But the last couple of days, I was ready to get back. Why? Because stasis isn’t our best mode. We need to change, advance, progress. As this week moves ahead and many of us are settling into our fall routines, think about what you can change to keep advancing yourself and your community.

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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