7/10 Split

AO: The Wood

When: 10/24/2022

Number of Pax: 12

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Foreclosure


Introduction

It’s 5:15, let’s get started.  Men!
This is a free, volunteer, peer-led workout.  I am not a professional.
I have no knowledge of any injuries or fitness considerations that you might have.
It is each person’s responsibility to be safe and modify exercises if you need to.
We all do it, most important thing is that you don’t get hurt. Just keep moving. Modify as needed.
Do we have any FNG’s?
F3 has 5 principles to make sure that it is an F3 workout:
1Be free of charge
2Be open to all men
3Be held outdoors, rain or shine, heat or cold
4Be led by men who participate in the workout in a rotating fashion with no training necessary
5End with a circle of trust

Lastly, said the credo and mission statement.

Warm-O-Rama

  1. mosey around the lot.
  2. Motivators from 6
  3. Arm Circles in cadence to 10 and reverse.
  4. Abe Vigota to 10
  5. high knees to 10

The Thang

7 circuits in a rectangular fashion around the parking lot and one station at the pavilion.

  • First 2 stations were riffle carry coupon to station 1 then 10 blockies or man makers. Then riffle carry to station 2.
  • 10 Thrusters then set coupons down mosey to station 3.
  • 10 step ups at pavilion on picnic table seats. Then 10 other leg. Mosey to station 4.
  • bear crawl to station 5
  • frog jumps to cone then mosey to 6.
  • 10 Merkins in cadence than high knees to station 7.
  • 10 big boys in cadence then Bernie sanders back to station 1.

We were able to complete 4 full circuits.

Finished with a row of Pax in high plank position passing the sandbag back and forth through arms to the end of the line then back. Finally ended in a merkin ring of fire for 2 reps each.

THE END

Circle of Trust

Spoke about how Eagles build a nest for their eaglets and how the bottom of the nest is rough with sticks and rocks and thorns but there’s a soft layer on top with feathers and hey. Then when the eaglets are older the mother begins to turn up the neat making it uncomfortable so that the eaglets will leave the nest and learn to fly. Talked about how in the uncomfortable times it’s an opportunity for us to grow into stronger men. Embrace the suck and grow!!!

Naked Man Moleskin

BabyMomma dropped and cracked his coupon in half at the beginning of the Beatdown. I let him use my 30 pound sandbag but he needs a new coupon.

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