06/15/23: Futurama
Shovel Flag Pass
Demogorgon to Stitches
Q(s): No-Doze, Othello, Mac n Cheese, Demogorgon, Stitches
AO Conditions: Temperature/Weather/Precipitation
PAX: (26) Demogorgon, Slow Pitch, U-Haul, Rocket, Othello, Buns of Steel, Hindsight, Flowers, Khakis, Flying Vee, Joe Buck , Gunner , Bloodshot, Grease Fire, Scoober, Tater Tot, Hipster, Sputnik, No-Doze, Mac n Cheese, Polaroid, Toche, Rooster, Dopler, Huah, DollFace.
Orientation (Demogorgon):
The Mission Statement:
The mission of F3 is to plant, grow and serve men’s small workout groups for the invigoration of male community leadership.
The Five Core Principles:
Open to All Men
Always Free of Charge
Led in a Rotation Fashion
Always Outside
Ends in a Circle of Trust
The Credo: Leave no man behind and leave no man where you found him.
Disclaimer: I am not a professional, modify as necessary.
FNGs: None
Warm-a-Rama (No Doze):
Mosey to the flag pole
25 SSH IC
20 alternating step ups IC
20 dips
15 SSH IC
15 alternating step ups IC
15 Dips
Pre-Thang (Othello):
Round One – at the same time:
Partner A
10 (IC) Chicken Peckers
Partner B
10 (IC) Alternating Shoulder Taps
SWITCH
Partner B
10 (IC) Chicken Peckers
Partner A
10 (IC) Alternating Shoulder Taps
Both Partners
10 (IC) Monkey Humpers
Round Two – at the same time:
Partner A
15 (IC) Chicken Peckers
Partner B
15 (IC) Alternating Shoulder Taps
SWITCH
Partner B
15 (IC) Chicken Peckers
Partner A
15 (IC) Alternating Shoulder Taps
Both Partners
15 (IC) Pickle Pusher
TheThang (Mac n Cheese):
Find a partner for the whole Thang. Split PAX into 2 groups at station 1 and 2, stay with your partner.
Station 1 – bottom of the stairs
(All sets of 40)
– step ups
– jump overs
– decline merkins
Middle – base of the kissing statue
(All sets of 10)
– burpees
– hydrolic squats
– Turkish get ups
Station 2 – flag
(All sets of 40)
– Bonnie Blair’s
– jump tucks
– incline merkins
Do one set at your station and mosey to the next while stopping in the middle each time for 10 of the exercises in “the middle”.
Post-Thang (Demogorgon):
The Dice
Roll 1D12 to determine exercise:
1. Burpees (D/OYO)
2. PlankJacks (IC)
3. Groiners (U)
4. SitThroughs (IC)
5. MtnClimbers (IC)
6. CopperheadSquats (IC)
7. ASTs (IC)
8. MonkeyHumpers (IC)
9. ImperialWalkers (IC)
10. GoofBalls (IC)
11. Merkins (D)
12. SSH (IC)
Roll 1D20 to determine Reps; on a 1, Reroll twice and add together to get your total.
OMAHA!
6MOM: NOT AT FUTURE
American Hammers: Rancid Style
Name-a-Rama:
FNGs: NA
COT (Stitches): YHC expressed ongoing appreciation for the HIM of F3 and the community and belonging found therein. Futurama is a special place to many and I am very honored to take my spin as the Site Q to carry on the legacy of the 5 who came before (all in attendance and CO-Qs) – Stitches (Now if only I could figure out the backblast).