19 PAX: TruckStop, LowFlow, Bobsled, Hardy, Sweetroll, Woodhead, Soup, Duracell, Rooney, Busser, Animal House, Larry Legend, Shingles, CrankBait, Dozer, Stix, Mr. Hanky, ICB, MR. Miyagi.
53 degrees F
Mission: The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.
5 Core Principle: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.
Not A Professional Modify as Needed
no FNG’s
Warmorama
Sun Gods sober 10 forward and 10 backwards with Johnny Dramas
Cherry Pickers 10 IC Miyagi Style
Side Saddle Hops IC 10
Tappy Taps 15 I0
In the tables
Dips 15
Derkins 15
Step ups 15 IC
2x
Groups of 3
Station 1, do 1 and push to the next station.
Curls 15
Overhead Press 15
Bent Over row 15
Skull Crusher 15
Upright Row 15
Bent over fly 15
Triceps Extensions 15
Rinse and repeat
Push 2X4 to Leg Station
Station 2 do 1 until push
Sumo Dumbbell Squat (dumbbells between the legs)
Dumbbells Lunges
Romanian Deadlift
Squats (dumbbells on the side)
Calf Raises
Dumbbell Swings
Goblet Squat
On the 6
Heels to heave 16 IC
Sarpy Slammers IN Rancid Style
Namearama
COT
Foundation: I am starting an addition to our home and the started yesterday digging for the foundation and I brough me to the COT, and looking for a good definition took me to everything including a TV show but what is a foundation for us as man what are things that we need to consider to have a good foundation and I found 5 things that I think we have here but we can also make stronger
- Mindset: the quality of your thoughts
- How can we focus in our current moment and prepare for the future we are doing in the physically but is our mind in the right place but if you feel that is not talk to me or someone that there is always that help around.
- Values: what’s important to you
- Family, our friendships that we build and work, focus back on that concentrica.
- Habits: daily routines that keep you grounded, working out including this morning and every morning are habits that fuels us.
- Strengths: the things you’re naturally good at, maybe doing burpees or weights or talking, sharing there are a lot of different strength that we can share.
- Relationships: people who make you feel secure and supported, again built up those relationships.
Blood Drive OCT 21st make sure to sing up
OCT 22nd Boy Scout workout led @ Dragos Lair’s.
The Nugent Flag from Bobsled to Soup
Swol Trophy from Rooney to Duracell