Workout F3
july 29th, 2022| The Brickyard | 68 degrees F
#’s Pax: 7
QIC: Double Dip
5:00am Pre-Run: Double Dip, Chernobyl, Goldberg, swiper
5:30am Welcome –
mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
FNGs today – none
Double Dip reminded the PAX that he is not a professional. Modify as necessary. From this point forward there is a real risk of injury.
5:33am Warm-a-rama: Mosey one lap around the park
- String rippers
- Big ones
- Wind mills
- Hang for a 10 count
- Spread legs down the right for a 10 count
- Hurdler stretch right leg
- Quad stretch in hurdler position with left leg for a 10 count
- Hurdler stretch left leg
- Quad stretch in hurdler position with right leg for a 10 count
5:40am Pre Thang- coupon carry walk/run around the park
Hims will get in 2 lines the one from the back will Rifle carry to get in front. While everyone else is carrying their coupon
(We didn’t get to this.)
- Suitcase carry right arm
- Suitcase carry left arm
5:50am The Thang – In 2 teams, Relay races- losers have 6 burpees and the winners have 3 burpees.
- plank drags while the team murder bunnies down and rifle Carry’s back
- Upright rows while the team reverse murder bunnies down and rifle Carry’s back.
- Merkins while the team coupon carry’s down and back.
- Finish with a coupon carry sprint!!
6:07 6 MOM
– Everyone around the circle gets to pick an Ab exercise. Free to lead. Finish with once around american hammers rensid style.
At 6:08 am NOR
- The Name-a-rama: Stella, huffy, Goldberg, Chernobyl, swiper, double dip, hei hei
- Announcements:
- Canyon at Leyte mail
- 12-24 at berm on Sunday
- Blood drive coming check slack and Twitter
Prayer Requests:
- Rancid in our prayers
- Goldberg aunt Alice
COT
Story about Andy Janovich: As a member of the Browns they wanted to get to know each other. Each player talked about their 4 “H’s”. Hope, Highlights, Hardships, Heroes
Have the group go around and talk about a highlight from this year!
Aye! Double Dib