DATE: 2022-04-27
AO: Heavy-Metal
Q: Rancid
PAX: Spacebar, Safe Ride, Wentworth, Gator, Ozark, bloodshot, Dome, Folsom, Spreadsheet, Doll Face, Pigpen, Q-Tip, Golden Pike (GP), Tenderfoot (Brian Johnson), Beta Max FNGs: Free Solo (FNG), E-85
COUNT: 19
5:30AM – WELCOME, BROTHERS!
F3 – Fitness, Fellowship and Faith
It is the mission of F3 to plant, grow and serve
small workout groups for the re-invigoration of
male community leadership.
5 Core Principles. Introduction and disclaimer.
1 FNG (EH by Spreadsheet) – Welcome, Free Solo!

WARMUP:
20 IC – SSH
10 IC – Tappy Taps
20 IC – Shoulder Taps
20 IC – Sun Gods (Front/Back)
10 IC – Windmills
20 IC – High Knees

Mosey to the stage

PRE-THANG:
RANCID RENEGADES
“Bloodclot” by Rancid – 2:45
Using weights, PAX hold a plank.

0:00 – Right (up) on “Hey” Left (up) on “Ho”
0:12 – Plank Jacks
0:25 – Mountain Climbers
0:37 – Plank
0:48 – Right (up) on “Hey” Left (up) on “Ho”
0:54 – Plank Jacks
1:07 – Mountain Climbers
1:18 – Plank
1:31 – Right (up) on “Hey” Left (up) on “Ho”
1:36 – Plank Jacks
1:43 – Mountain Climbers
1:54 – Plank
2:00 – Merkins
2:20 – Right (up) on “Hey” Left (up) on “Ho”

THE THANG:
15/20 reps (count or IC)
each station x2

THE TOWER
Arnold Press
Deadlifts
Rear Delt Fly
Lunges (each leg)
Merkins

SPIRIT WORLD
Ponzi Pinchers
Bent Over Row
Shoulder Shrugs
Triceps Extension
Kettle Bell Swing
Chest Press

KINKAIDER
Skullcrushers
Big Boy Sit-Ups
Kneeling Woodchop (each side)
Side Lunges (each leg)
Curls

Mosey to the corner pavilion

MARY:
THUNDERSTRUCK by ACDC
One Merkin, call down on each “Thunder”
33x in 4m52s

Mosey to the Shovel Flag

COT:
“Metal isn’t necessarily aggressive. There’s metal that’s contemplative, there’s metal that’s sad, and there’s metal that’s exuberant. No genre is limited in what it can express.” – John Darnielle, songwriter for The Mountain Goats

Fomaha - 2909 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