For our monthly evening workout, YHC led a classic POAS workout, with varying difficulty levels for each exercise, allowing PAX to modify up or down as needed.
AO – Founder’s Brewing
Weather – 50F and Sunny
[1800 – Core Principles recited. Disclaimer given to 15 PAX] – Roid Rage, Bald Eagle, Radio, Fresh Cream, Snoop, Soft Spot, FNG (Motorboat), FNG (Reboot), FNG (Elvis), FNG (Sham Wow), FNG (Buzz Saw), FNG (Yard Sale), FNG (Ric Flair), FNG (Tardy), and Kraut (QIC)
Warm-O-Rama
Mosey to Engine House No 6
15 High Knees IC
15 SSH IC
10 Mountain Climbers IC
10 Cherry Pickers IC
The Thang
Mosey to Grand Rapids Station
15 Merkins
Mosey to green space south of station
15 Squats
Mosey to Pacific Pride Gas Station
15 SSH
Mosey to corner of Pleasant and Ionia
10 Alternating Lunges
Mosey to Downtown Market Lower Parking Lot
15 Ranger Merkins
Mosey to Downtown Market Upper Parking Lot
15 Dips
Mosey to Wealthy Overpass
15 SSH, 15 Merkins
Mosey to Heartside Park Pavilion
10 Step Ups
Mosey to US Signal
15 Squats
Mosey Cherry and 131 Entrace
Al Gore until the cross walk turned
Mosey to 131 Overpass
15 Derkins
Mosey to Custer Parking Lot
6 MoM
20 LBCs
20 American Hammers
10 BBS
20 Flutter Kicks
10 Merkins
Leader’s Message:
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Excerpt from Citizenship in a Republic
BY THEODORE ROOSEVELT
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.
Count-O-Rama / Name-O-Rama / FNG Naming
After the beatdown the PAX gathered for a HDHH at Founder’s, and a chance to meet some of the crew.
Kraut – Out
