• Post Type: Backblast
  • When: 04/20/2024
  • AO: PainLab
  • QIC: Mayor
  • FNG's:
  • PAX: Tube, Sledge, Hermie, Stagecoach, Betamax, Hot Dog, Voodoo, Nutria, Flintstone

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.

Warm Up – Short Sale handled this for us

Grab a coupon.

Thang:  Take whatever kettlebell you have and do 100 of each exercise called.  Every time you stop during that 100, multiply x2 and do that number of burpees.  For instance, if you stop five times as you work to the 100th rep, then you do ten burpees when you finish before moving on to the next exercise.  Its not a race.  Use good form and make your body move to where it needs to.  If not now, there won’t be a later.  Don’t waste the day.

Exercises are:  curls, KB swings, goblet squats, crunches, tricep OH extension, straight leg deadlifts (deadlifts were redacted).

OH Hold walk:  Put the KB in your hand, raise it above your head and lock it out and do a lap.  Same penalty as above if you stop and put it down.  One lap per arm.

Iron Hulk for time.  We had 10 and that is a hard number.

Take the weights back to the cars and circle up for Mary.  We did 25 flutters IC and that was time.

Announcements – See short sale’s BB.

TAP – See short sale’s BB.