The Goat > 27-Jul-223

• 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.
• Pledge
• 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)

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:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x10IC, Arm circles

Thang:

10 Exercises at 10 Reps and then Run a lap.  Then 9 reps per exercise, lap, repeat dropping a rep each time.  See if you finish or how many rounds can you do.

1. Merkins
2. LBCs
3. CDDs
4. Squats
5. Lunges
6. Burpees
7. Leg Lifts
8. Shoulder Taps
9. Situps
10. Calf Raises

Announcements:  Run the Runway 3 Mile 9/16 @ Gastonia Municipal Airport, JJ5K 9/30 @ Common Ground, Gastonia Police Foundation Donut Dash Saturday 10/28 @ Lineberger Park (check slack for information for all races), Pita Wheel in Belmont for August 2nd F

Prayers/Praise: Tesla’s M, My Ms Friend with back issues, Tooth Fairy, Tesla’s Sister, Norwood

Name-O-Rama and YHC took us out.

Musings:  Stick around for coffeeteria after the goat and enjoy the fellowship.  Mamas boy doesn’t think we are cool.  I am humbled and thankful to be out there again and I appreciate everyone putting up with my efforts this morning.