03/20/2025, 5:30 AM | The Steel Mill |
22 PAX: Arch, Beans, Boss Hog, Cassidy, Chernobyl, DOGE, Duracell, Free Time, Gaga, High Deductible, Jean Claude, Longobard, Noodle, Rails, Razzle Dazzle, Rooney, Schrute, Skidz, Sweet Sweet, Tweety, Whiff, Animal House
QIC: Animal House
5:30 AM Animal House welcomed the Pax to F3 – reminding them of the F3 Mission: Plant, Grow and Serve small workout groups of men for the invigoration of male community leadership.
Animal House then nailed the 5 core principles of F3. 1) Free of charge (Missed this one, thanks for the assist PAX) 2. Open to all men. 3) Held outdoors, 4) Peer led in a rotating fashion and 5) Ends with a Circle of Trust (COT).
Animal House also informed the group that he was not a professional and that it is important to remember to MODIFY as needed.
Warm-a-Rama
- Jog twice around the circle
- Tappy Taps – 10 IC
- Big Ones – 10 IC
- Forward Sun God – 10 IC
- Backwards Sun God – 10 IC
The Thang: PPL
Push – Run around the circle
- Merkins x10
- DB Press x10
- Overhead Press x10
- Dips x10
- Tricep Kickbacks x10
Pull – Run around the circle
- Deadlift x10
- Barbell Rows x10
- Barbell Curls x10
- DB Bent Over Fly x10
- Hammer Curls x 10
Legs – Run around the Circle
- Squat x10
- Sumo Squat x 10
- Alternating Reverse Lunges x10
- Johnny Drama (Calf Raise) x10
- Hip Thrust x10
Repeat
Mary
- Cut a Flip – each person leads one of the following:
- 5 Merkins
- 5 LBC’s
Name-a-rama
COT:
Prayers/Announcements
Those affected by the weather
F3 7 year
Younger next year
- Exercise 6 days a week
- Do aerobic 3 days a week
- Do strength 3 days week
- Spend less you make
- Quite eating crap
- Care
- Connect and commit.
Aye, Animal House!