Bulldog Beatdown

AO: Three Rivers

When: 09/20/2022

Number of Pax: 23

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.

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.
FF3 credo is to leave no man behind, but leave no man where you found him.

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Warm-O-Rama

1. Motivators from 6

2. Good mornings good nights to 10

3. tappy taps to 10

4.  Calf stretches 10 seconds each side

5. Arm Circles in 10 each way front and back.

6. Imperial Walkers 10 in cadence.

7. bunny hop around coupons.

8. side shuffle around coupons.

The Thang

We started by riffle carry around parking lot then lined up and did Harley Quinn’s. At each stop we did 10 burpees, next line 15 Merkins, next line 20 big boys, last line 25 Bobby Harleys. When arriving back to baseline we grabbed coupons and riffle carried around lot.

We then moseyed around bathrooms about 200 yards away and back.

we then lined up to do red rover. While one man was called over he would do 1 Harley Quinn and then riffle carry coupon over to other side while rest of Pax did sets of Blockies, Goblet Squats, Curls, Big Boys and Merkins.

We then proceeded to the other parking lot and on a 3 count everyone threw a disc golf putter from a big circle into the center where I had a disc golf basket placed. The number of discs missed equaled the number of reps we did. We did more goblet squats, merkins, big boys and mountain climbers.

to finish we moseyed around bathrooms about 200 yards away and back.

Circle of Trust

Prayed for a few people’s family members that are battling cancer and an uncle that passed for their family.

Naked Man Moleskin

Shared an online quote from Kobi Simmons…

A Bottle of water can be .50 cents at a supermarket.

$2 at the gym. $3 at the movies and $6 on a plane.

Same water. Only thing that changed its value was the place..So the next time you feel your worth is nothing, maybe you’re at the wrong place.

shares about making sure we are connected to each other to sharpen one another.

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