December,2nd 2022//Elmwood Park//AO- The Woodshed//Temps were 30 something//

10 Pax: Sandy Cheeks, Good Lookin, Black Jack, Gunner, Buns of Steel, Ice T, Beeps, Toadstool, Safe Ride

Q: Bovine

Bovine welcomed the PAX to the Woodshed and ran through the 5 core principles, Credo, and the F3 mission statement. Bovine is no professional.

Warm O’ Rama – Parking lot

  • Side Straddle Hops
  • Imperial Walkers
  • Tappy Taps
  • Big ones
  • Sun Gods
  • Moroccan night clubs

Pre-thang – Pavilion

The Pre-thang took place around the pavilion. The Pax found some wall and completed 10 chicken peckers, 30 second wall sit, 10 Australian mountain climbers, 30 second wall sit and took a lap on the sidewalk. This was done 2 times.

Thang – UNO Parking Garage

The Pax moseyed to the parking garage for the Thang. It was a 3 station grinder with station 1 being near the entrance, station 2 being at the southwest corner of the garage, and the 3rd station at the norhwest corner of the garage.

  • Station 1 exercises: (push group completed 1 exercise before moving to station 2)
    • 30 merkins
    • 30 werkins
    • 30 diamond merkins
    • 30 cherry pickers
    • Rinse and repeat
  • Station 2 exercises (amrap until pushed)
    • Big boy sit-ups
    • Flutter Kicks
    • LBC’s
    • Frozen Freddy’s
    • WW1 sit-ups
    • Rinse and Repeat
  • Station 2 exercises (amrap until pushed)
    • Air squats
    • Copper head squats
    • Bobby Hurleys
    • Jump Squats
    • Bonnie Blairs
    • Rinse and Repeat

Mary –

The pax moseyed back to the shovel flags for a quick mary.

  • 15 Heal touches
  • Rancid Style Hammers
  •  OMAHA!

Announcements: Check slack.

COT: 10 tips to boost your mental health

  1. Make a social connection – especially face to face – a priority
  2. Stay active
  3. Talk to someone
  4. Appeal to your senses
  5. Take up a relaxation practice
  6. Make leisure and contemplation a priority
  7. Eat a healthy diet
  8. Don’t skimp on sleet
  9. Find purpose and meaning
  10. Get Help if you need it

Love you all- Bovine

Fomaha - 3871 posts

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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