AO: The Zoo
PAX: YHC, Less, Ralphie, Hasselhoff, Bald Eagle, Keto, Snoop
Pre-Blast: ‘m your Q for Saturday at the Zoo. Grab your runners and a pair of gloves and toss in your HCs below!
Mission: F3 exists to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine | Led by men who participate in the workout in a rotating fashion | Ends with a Circle of Trust
Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish.
Motto: “Leave no man behind, but leave no man where you find him.”
WARM-o-RAMA: Commencement at 0700. Pax stretched legs beginning with quads and hammys (or was it hammys and quads? Who knows…) followed by cherry pickers with a back-clap.
THE THANG: Pax ran a total of 4.33 miles with 20 stations approximately every quarter mile. Each station included 20 reps of a given exercise. Pax performed 10 reps in cadence followed by 10 OYO. Speeding violations were issued for pax venturing too far ahead. Speeding penalties involved picking up the 6.
Stations included the following exercises performed 10 in cadence, 10 OYO.
1. 20 merkins
2. 20 squats
3. 20 merkins
4. 20 BBS
5. 20 merkins
6. 20 jump squats
7. 20 merkins
8. 20 flutter kicks (4ct)
9. 20 merkins
10. 20 LBCs (4ct)
11. 20 count wall sit on the bridge
12. 20 flutter kicks (4ct)
13. 20 merkins
14. 20 jump squats
15. 20 merkins
16. 20 BBS
17. 20 merkins
18. 20 squats
19. 20 pickle pounders
20. 20 pickle pointers
MARY: yeah right… In the words of the wise Sweet Brown: “Ain’t nobody got time fo dat.”
Circle of Trust (CoT): Count-O-Rama, Name-O-Rama, Ball of Man. Shoutout to @snoop and @mattlowe who prerucked 3.5mi before the beatdown, totaling close to 8 miles for the day.
Words: Pax were questioned why the Q constructed the exercises to be performed 10 in cadence and 10 OYO. This is designed to represent the duality of living in society–we are not an island living in isolation, but we also cannot contribute to society unless we challenge ourselves to grow individually. These are interdependent and necessary to live fully. Keeping this min mind the Pax were challenged to keep working hard individually but also bringing life to their community around them.
Beatdown concluded at 0803.