The Berm / 30 Dec 2021

20 PAX: Jean Claude, Swiper, Gator, Retweet, Al Borland, Nailed It, House Party, Mulligan, Tee-ball, Obi-wan, Farve, Pantyhose, Bird Man, Toto, Truly, Slap Shot, Thor, Blades of Glory, Ozark, Hoser,

QIC: Doppler

Started the morning with the classics. Core principles, mission statement, credo, disclaimer, FNG check. It was cold so we didn’t waste any more time standing around.
Mosey over to the small circular cement pad surrounded on 3 sides by “the berm”
15 SSH
10 Tappy Taps
10 Sun Gods forward
10 Sun Gods backwards
10 Chinooks
10 Flappy Birds
10 Seal Claps
Short Mosey over to the benches, we turned on pump up the Jam by Salt-N-Peppa
Countdown Merkins
10 Derkins
9 Superman Merkins
8 Werkins
7 T Merkins
6 Ranger Merkins
5 Diamond Merkins
4 Chuck Norris Merkins
3 Hand Release Merkins
2 Merkins
1 Burpee
Prethang 2:
It was a cold morning so I wanted to get the blood pumping decided to mosey to the soccer field.
We stopped along the East Sideline and I let the PAX know we were going to do some sprints across the field. We did 5 sprints total. Between each sprint we were given a shorter and shorter count to catch our collective breath. 5, 4, 3, 2, 1.
The Thang
Countdown time. We would work our way through a list of exercises counting down from 5 reps all the way down to zero after each set we would travel up the berm using a different way that sucked. The verbal instructions didn’t make much sense because my brain and lips were frozen, so I just turned the music up louder and hoped the boys would follow my lead.
Mt Climber/Merkins (Do Mt climbers in cadence, on the count do a Merkin) 5, 4, 3, 2, 1
Bear Crawl up the hill
Monkey humper 3 ways (regular, right leg/left leg) 5, 4, 3, 2, 1
Bernie Sanders up the hill
LBC/Alarm clocks (LBC in cadence, on the count do an Alarm clock)
Frog Jump Up the hill
Plank Jack/Diamond Merkin (Plank Jack in cadence, on the count do a diamond Merkin) 5, 4, 3, 2, 1
Travelling Plank Up the Hill
Hydraulic Squat Jumps 5, 4, 3, 2, 1
Knuckle Shuffle up the hill (sideways shuffle up the hill keep knuckles on the ground)
Burpees 5, 4, 3, 2, 1
Sprint up the Hill
10 Dollys
9 Flutter Kicks
8 Freddy Mercurys
7 Box Cutters
6 LBCs
5 Heels to Heaven
4 Gas Pumpers
3 Big Boys
2 Long Count Chilcutt Plank
1 Round of Rancid Style American Hammers
Announcements and Prayers
Mulligan asked for prayers for his Mother Norma
Impact retreat 6-8 January
CSAUP January 29th
As we countdown to the New Year and we get ready to start making resolutions remember that showing up to F3 will be a great way to help you get there. You will get a great workout, find support, and find new ways to impact not just your own life but also your community. I will definitely set goals for the year but for me showing up every morning is the best way I know to help me make sure I accomplish them.

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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.

The Berm

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