PAX: Gipper, Firewalker, Rooney, Feeney, Borat, Motown,

Q: Gunner

We started promptly at 6:00am with the F3 greeting.  I stated the F3 Mission Statement and 5 Core Principles and the disclaimer.  

I lead the start of the workout with a short mosey from the shovel flag to the Warmarama location over to the trailhead between the baseball and softball fields


15 IC Hairy Rockettes

15 IC Imperial Walkers

15 IC High Knees

15 IC Butt Kicker

15 IC Squat Kicks

15 Merkins

We performed this Warmarama Tobata-style – 3 sets in faster cadence each time

The Thang:

  1. 20 Alarm Clocks
  2. 20 IC Mountain Climbers
  3. 10 IC Crab Cakes

Run to next Station

  1. 20 IC Dying Cockroach
  2. 20 IC Low Dollys
  3. 20 IC Freddie Murcuries

Run to next Station

  1. 20 IC Monkey humpers
  2. 20 IC Bonnie Blairs
  3. 20 IC Mountain Man Poopers

Runs to next Station

  1. 20 IC Yoga Toe Touches
  2. 20 IC Slow Pitch Swimmers
  3. 20 IC Windshield wipers

Run to next Station

  1. 20 IC Makhtar N’Daiyes
  2. 20 Squat Kicks
  3. 20 Werkins

Run to next Station

  1. 20 Alternating Lunges
  2. 20 IC plank jacks
  3. 20 Scorpion Dry Docks

Post Thang

Motivators – starting at 10 count down to 1


15 Knee 3 Elbow

20 IC X-cross Sit Ups

20 IC LBCs

20 Big Boys

20 IC Ankle Touches

Announcements/ Prayers

Vala ticket pick up

Prayers for the Spartan Race Pax

COT- Shared with the Pax my first-time tutoring and getting an understanding of the frustrations of educating a young student.

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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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