Date: 01/14/2022

AO: The Armory

PAX (21) Thor, Slap Shot, Patton (respect), Light Bright, Fine Print, Mufasa, Khakis (respect), Ozark (respect), T-Ball, Doppler, Spacebar, Tator Tot, Gator, Mr.Miyagi, Blades of Glory, Greenhouse, Obi-Wan, Unicycle, Gump, Truly and Cradle

Q: Cradle

Conditions: 32 degrees with a light wind 


• Side Straddle Hop – 15 reps

• Sun Gods (forward) – 15 reps

• Sun Gods (backwards) – 15 reps

• Cherry pickers – 15 reps

• Tappy Taps – 15 reps

The Pre Thang:

Group 1 at the picnic tables did

20 Dips, 20 Step Ups, and 20 lunges and after each exercise skipped to Group 2 by the wall where they did

BTTW (until pushed), AMRAP Chicken Peckers, and AMRAP Donkey Kicks

The Thang:

• The 40-yard dash

• 6 burpees

• The 40-yard dash again

• 2 man grinder with the following exercises: Air Squats (100 total reps), Crowd Pleasers (45 total reps), LBCs (100 total reps), Diamond Style Merkins (80 total reps), Plank and Monkey Humpers (100 total reps).

6MoM: American Hammers (Rancid Style)

CoT: From the Cradle to the Gloom. I shared my F3 story which included recovering from an injury, which took longer than expected, to get back to the Gloom. I also discussed what makes me continue to come back to F3 which includes the outdoor workouts at different locations and the challenges of the workouts, the outstanding commitment F3 has to our community and the brotherhood that is shown at each and every workout.



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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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