AO: The Wood
When: 03/07/2023
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Burnt Ends
Introduction
Brisk mid 30’s morning at the wood. Wind was light for a change.
Warm-O-Rama
Tappy Taps, ready position you are in it, in cadence, begin (12)
Recover
Abe Vigodas, ready position you are in it, in cadence, begin (12)
Recover
Motivators from (6), ready position you are in it, in cadence, begin
Recover
Imperial Squat Walkers, ready position you are in it, in cadence, begin (12)
Recover
Shoulder Circles, ready position you are in it, in cadence, begin (10) forward (10) backward
The Thang
Partner AMRAP
Partner #1:
Up the hill
10 Merkins
Down the hill
Partner #2 – AMRAP (1 set of each before switching to next exercise):
Curls
Copperhead Squats – 3 sec down and explode up on 4
Shoulder Press
Bobby Hurley
Bench Press
Goblet Squats
Skull Crushers
Grady Corn
Bent Over Rows
Rinse and Repeat
Circle of Trust
This is my first Q since my mom has passed. We always say F3 is more than a workout group and it really is. To see it motion and personally benefit from all the support, I struggle to describe what F3 actually is. We are a group of men, who hold each other accountable, to push each other, to get the most of each other, but we are also a group of men who are empathic for each other, love each other, and are there for each other. The description is not doing any justice who we are.
Naked Man Moleskin
Ended in Prayer