• Post Type: Backblast
  • When: 01/11/2024
  • AO: The Goat
  • QIC: Mayor
  • FNG's:
  • PAX: Rebar, Tesla, Orangeman, Nutria, Elf, CPAP, Ocho, Freon, Goose, Anchorman, Cherie Berry, Spiderman, Dr. Seuss

Welcome and Disclaimer:
Short mosey to top lot for warm up.

Warm Up
SSHx10 IC
Grass Pickers x10IC
ROL/LOR
MNC x10IC

Reviewed the 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)

Went to curb for some hamstring bridge work.  30 seconds per leg.

Stations were set up.  Do 10 of each exercise and mosey down center and back behind the group of business and up the stairs for the next set.  We increased reps 5 each round.  There were two trains that came thru and one was the loudest ever and we had to huddle up to get instructions, but the crew did it.

  1. Merkins
  2. Squats
  3. Leg lifts
  4. CDDs
  5. Burpees
  6. Situps
  7. Reverse Lunge (Knee touch ground)
  8. Calf raises

With 10 minutes left Mosey to bottom of hill at FD and NUR up, run back down and do it again.

Circle back up for French Fries x15IC and time.

Announcements:  Whiskey Mill for 2nd F Lunch 1/17 @12, Sign up for Pushing Rocks challenge (Check preblast channel on slack), birthday Q at Tequila Sunrise

TAP: Broke’s Mom, Orangeman’s friends, Rebars niece (missionary in Ecuador), those dealing with lifelong illnesses and disabilities.

Pledge

Step up and lead.  Take these Qs and Site Qs and lead.  We are called by the mission of F3 to  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Name-O-Rama