Kotter: Manikan and BOB EH’ed by Sarlacc
Kotter: Scoonter EH’ed by Gearwrench
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)
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!
Warm Up: Did some principle work for the new guys (Kotters). Lots of fun. SSHx15, Grass Pickers x10IC, MNC x15IC.
Mosey up to blocks to loosen up. Grab a block to carry with you throughout the workout. You can put it down when we get to various stations to do the work.
Thang:
Mosey up to pole for pledge
Parking lot do 11s (Squats/Merkins)
Horse track to split squats and box jump up and walk down. Three sets of 10 (5 each leg).
Mosey to field for sled work – One pulls while the rest work (merkins, leg raises, squats, CDDs, Burpees, Shoulder Taps, Situps, SLDL/Good Mornings). Sled was pulled with harness across the soccer field the short way. A block was added to give a little more weight.
I had to throw in some Stone Cold Steve Austin Trivia (see further below). I asked GW’s kid what he liked to do and he said wrestle his brother. Promptly, the Q said “If there’s one thing I can’t stand……”
We moved back to the start for Iron Hulk for time. Eight (8) is the best number. We got to 10 and that’s how I know eight is a good stopping point.
We passed out some beers, slam and chug…….TIME
Announcements: April 13 SFN > send Purple Haze a DM if you can run this, Donations for mens clothing (Hei Hei) give to him anytime, Extinction Run on 4/20 @ 10:00 (money raised goes to Anchormans Disease research, 2nd F Lunch Bad Daddy’s on 3/20,
TAP: Stogie and the retina troubles , EZ Rider (Family), Anchorman, Jason & Jackie Hall (Jackson) & celebration of Life today, Huckleberry upcoming liver surgery, Bed Pan (FIL Surgery), Haiti, Slaw and Chili’s dad with COVID, Turtleman
Name-O-Rama
STEVE AUSTIN
Played college ball where………….North Texas
Initial nickname in WCW…………Stunning Steve
WWF Championship titles………SIX
Royal rumble Wins…………………..Three
Name of his Ranch…………………..Broken Skull
What does Austin 3:16 say………I just whipped your ass