F3 is a national network including 2,131 free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
DATE: 08.01.2020
AO: Scrooge (Ebenezer Park)
The Pax (14): Booger; Tin Man, Pinto, Buford, Justin FNG, Big Worm (Q.I), Musk, Scott (FNG), Periscope, Paycheck (Q.III), Yo-Gi, Tugboat, Spirit Fingers(Q.II), Thriller
Monkey found out that his wife was taking him to the beach, so we split his Q into mini workouts led by Big Worm, Spirit Fingers, and Paycheck (YHC).
Q.I:
WARMUP:
Worm wasted absolueltely no time…”The first exercise is: MOSEY (where to, Big Worm?)
Hoppas Yard, 1 lap.
-Big Arm Circles X10 Foward & Reverse
Mosey (where to, Big Worm?)
…1Hoppas Yard (opposite)
-Side Straddle Hops, in Cadence
-Merkins
-Half Lap, halt, line up sideways along edge of track for:
THE THANG.1:
11’s:
-Close side: Plank Jacks
Movement to other side: Burpee Broad Jumps. (Burpee, Broad Jump, repeat)
-Far side: Hand-release Merkins
-Movement back to close side: backpedal.
after ~10 minutes: Worm called an audible. Recover.
Q.II:
Mosey to playground rubber mulch
MARY
-On your 6
20 Crunches On Your Own (OYO)
20 American Hammers OYO
20 Big Boy Situps, OYO
20 V-Ups, OYO
Freddie Mercuiries (bicycles), in cadence
Recover, Mosey to picnic tables
AMRAP:
15 Dips; 10 Knee Ups (leg raises), 5 Pullups, Lap around the baseball field
Rinse and repeat, sub lap with 10 second dead-hang
Rinse and repeat
Q.3
CAPTURE THE FLAG:
Count off in to 3’s.
Side Straddle Hop in Cadence x 20
All teams head to TKA football field
Team 1: 5 burpees, take off with Shovel Flag
Team 2: 10 burpees, pursue
Team 3: 15 burpees, pursue
Once flag is captured, 5 burpees except for winning team (continue with flag to TKA)…This was a bit of a cluster; will need to refine this game!
TKA:
20 Side Straddle Hops, OYO, 20 Shoulder Taps OYO, Big Boy Situps for The Six.
Close End Zone: bear crawls to 50 Yard Line, Jail break down to far end zone.
0 Yard Line: 10 Count recover; 20 shoulder taps, 20 Big Boy Situps, Side Straddle Hops x 10 (in cadence).
Light Poles (3):
-Jail break to pole, 5 Merkins, 10 shoulder taps, rinse and repeat
End Zone: 10 count recover
Team Indian Runs back to Launch Pad.
Count-O-Rama; Name-of Rama; FNGs to middle
Welcome, Paper Cut and Tex Mex!
Circle of Trust
Prayer
Leave a Reply