• Post Type: Backblast
  • When: 02/13/2023
  • AO: Mt. Hollywood
  • QIC: Mayor
  • FNG's:
  • PAX: Red Ribbon, Orangeman (R), Freon, Cheese Whiz, Jane Fonda, Camellia (R), Termite (R), Pilgrims Progress (R), Pillager

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT) – Joke today was I made a faux paux and send lets get back to the COT and end in a rotating fashion.  I owe Pilgrim two burpees.

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

 

Warmup:  Easy lap, SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, Marching Elephants, MNC x10IC
Pledge
Metcon Work (HIIT) with 40 seconds on and 20 seconds off: Exercise and then run two laps around the school lot.
Split Squat – One leg, next round get the other one.
Step Ups
Squats/Squat Jumps
Dips
Merkins
Mountain Climbers

We got three rounds in and grabbed 25 Tib Raises and 25 calf raises trying to work on muscles not typically worked that help the back and knee.

With a few minutes left we did some trivia for the mission and principles for some burpees as the prize.

Announcements:  Viking Dash 2/25 (5k, 10k, Half),  Extinction Run starts at 9:00 Get there early, May 15 Younglife Golf Tournament, looking for a new site Q at Hollywood.

Prayers/Praise: Huckleberry, Turtleman, Ratchet, DtD team (safety), PAX Injuries, Boudin (Back, Son and Daughter), Clavins M, Radars sister, Tooth Fairy, Wirenut, Pillagers M, Termites brother, Silent prayers by PAX

Name-O-Rama:

BOM: Pilgrim took us out.  Thank you all for coming out.