Downtown Gallup University –

Feels like 1°, 20mph wind, drifting snow –

6 PAX: Gunner, Mac & Cheese, TC (Respect!), Spreadsheet, Side Dish, Rancid –

QIC: Rancid

0700 – WELCOME, BROTHERS!

F3 – Fitness, Fellowship and Faith

It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership.

5 Core Principles. Introduction and disclaimer.
No FNGs.

WARM-A-RAMA

ONE MORE TIME

   “One More Time” by Daft Punk

AMRAP per Q called each minute change

  • – High Knee

1-2 – Imperial Walker

2-3 – Butt Kicker

3-4 – Jump Rope

4-5 – SSH

   on “ONE MORE TIME” drop for one Burpee   

      then return to AMRAP per Q

          (~25x Burpee’s total)

PRE-THANG

ACE IN THE HOLE

F3 Workout Deck, 4 Cards, Aces Only

PAX Long Mosey to the Bob Kerry Bridge

At any point along the way

PAX can yell – “Ace In The Hole”

Draw a card & Q the exercise

Rinse & Repeat until at the bridge

 Spades – Calf Raise (Gunner)

 Hearts – SSH (Mac & Cheese)

½ way thru the pre-thang, QIC Rancid passed the baton to Spreadsheet so Elvis could visit Graceland

THE THANG

THE MILLENNIAL

  1. Smurph Jack
  2. Lunges
  3. Merkins
  4. LBCs
  5. Mtn Climbers
  6. Freddie Mercury
  7. Arm Raises
  8. Squats
  9. Monkey Humpers
  10. Burpees (10 IC Together)

PAX line up at the base of the bridge

100 reps of each exercise

Person who finishes first hollers “100!”

Rinse & Repeat thru all 10 exercises

POST THANG

NATURE WALK OF DEATH

Beaver Run between areas

   30sec Arms Out

   30sec Arms Up

   10 Merkins

Rinse & Repeat until you get to the next area

AREA 1 – GALLUP DOCK

20 D – Bobby Hurley

20 IC – Mtn Man Pooper

20 IC – Alt Shoulder Taps

20 IC – Penguin

20 U – Big Boys

AREA 2 – GALLUP NORTH

20C – Balls To The Wall (BTTW)

20C – People’s Chair (Wall Sit)

Rinse & Repeat x3

AREA 3 – POND BRIDGE

PAX start together on south end of pavilion

   Lunge Walk to north end

   Bear Crawl back

AREA 4 – EAST PAVILLION

20 – Dips / Step Ups

Mosey to the AO starting point

MARY

DOOMSDAY CLOCK

Merkins

  Each man leads 1 count

  Count goes around clockwise

  Until last man standing

  (Nice work, Spreadsheet!)

Rancid Hammers (each PAX leads 1 American Hammer IC)

COT

Count-off. Video Name-O-Rama. Announcements.

“KEEP IT 100”

(1)The daily intentional effort to grow and maintain healthy relationships with others;

(2) Being dedicated to a lifestyle of integrity;

(3) Honest effort, no malicious motives

– urbandictionary.com

MOLESKIN

This was the same message I shared one week ago to the men of F3 Chicago during my final Q at Zoo Crew. Show-up and stay genuine.

Mornings like this are an absolute joy. I can’t imagine doing this without you men beside me, and I am grateful we get to share in moments like this together. It’s good to be home!

All PAX for Coffeteria at Rally’s.

 SYITG!

      Aye,

            Rancid

Fomaha - 3237 posts

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

Uncategorized

Leave a Reply