17 PAX: Tuner, Golden Pike, Swiper, Sticky Bandit, Selleck, E-85, Folsom, Samples, LPC, Beta Max, Touche, McEnroe, Dirty Bird, Stella, Wentworth, Bloodshot
QIC: Blue Suede
THE SCENE:
39 degrees and foggy
F3 WELCOME & DISCLAIMER: Check!
I am not a professional
The mission of F3: “to plant, grow and serve small workout groups for men for the invigoration of male community leadership.”
The 5 Core Principles:
• Free of charge
• Open to all men
• Held outdoors
• Peer led
• Ends with COT
Credo: “Leave no man behind, but leave no man where you find him.”
WARM-O-RAMA:
25 Jump Tucks
THA-THANG:
To celebrate St. Patrick’s Day we did a EMOM (Every Minute on the Minute) Beatdown with active rest between exercises. Some PAX asked, “What is active rest?” I told them that there would be no running during out Beatdown. Even though I fulfilled my commitment some PAX were wanting to run by the end! We had 7 exercises per cycle and we got through 3.5 cycles. What is a St. Patrick’s day without a rock playlist where every song uses bagpipes? Before starting the timer and music, I explained what a Devil Press was since no PAX had done before that morning. A Devil Press is a burpee with dumbbells in hand and then move upwards into a DB snatch. Then we completed these exercise:
Cycle 1
One minute Reverse lunges
15 Seconds of Lateral jumps over dumbbells
One Minute T-bar merkins
15 Seconds of Lateral jumps over dumbbells
One minute Thrusters
15 Seconds of Lateral jumps over dumbbells
One minute Bent rows
15 Seconds of Lateral jumps over dumbbells
One minute Cleans
15 Seconds of Lateral jumps over dumbbells
One minute Hammers
15 Seconds of Lateral jumps over dumbbells
One minute Devil Press
15 Seconds of Lateral jumps over dumbbells
Cycle 2
One minute Reverse lunges
15 Seconds of Lateral jumps over dumbbells
One Minute T-bar merkins
15 Seconds of Lateral jumps over dumbbells
One minute Thrusters
15 Seconds of Lateral jumps over dumbbells
One minute Bent rows
15 Seconds of Lateral jumps over dumbbells
One minute Cleans
15 Seconds of Lateral jumps over dumbbells
One minute Hammers
15 Seconds of Lateral jumps over dumbbells
One minute Devil Press
15 Seconds of Lateral jumps over dumbbells
Cycle 3
One minute Reverse lunges
15 Seconds of Lateral jumps over dumbbells
One Minute T-bar merkins
15 Seconds of Lateral jumps over dumbbells
One minute Thrusters
15 Seconds of Lateral jumps over dumbbells
One minute Bent rows
15 Seconds of Lateral jumps over dumbbells
One minute Cleans
15 Seconds of Lateral jumps over dumbbells
One minute Hammers
15 Seconds of Lateral jumps over dumbbells
One minute Devil Press
15 Seconds of Lateral jumps over dumbbells
Cycle 4
One minute Reverse lunges
15 Seconds of Lateral jumps over dumbbells
One minute Thrusters
15 Seconds of Lateral jumps over dumbbells
One minute Cleans
15 Seconds of Lateral jumps over dumbbells
One minute Devil Press
15 Seconds of Lateral jumps over dumbbells
MARY: No Time
COUNT-OFF & NAME-O-RAMA:
17 PAX: Tuner, Golden Pike, Swiper, Sticky Bandit, Selleck, E-85, Folsom, Samples, LPC, Beta Max, Touche, McEnroe, Dirty Bird, Stella, Wentworth, Bloodshot
QIC: Blue Suede
CIRCLE OF TRUST/BOM:
“I’m a Great Believer in Luck. The Harder I Work, the More Luck I Have.” Someone in history