AO: The Stairs
PAX: @BaldBald Eagle, Basic Bro, Forest, Less, Anastasia
Pre-Blast: “I’ve got the Election Q tomorrow! Join me at the stairs to VOTE!! HC below and bring your coupons.”
Mission: F3 exists to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
Motto: “Leave no man behind, but leave no man where you find him.”
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.
WARM-o-RAMA Leg stretches, cherry pickers with a back-clap.
Pax began with a round of VOTE-ing, including the following:
-20 V-situps (10 IC and 10 OYO)
-20 Overhead coupon presses (10 IC and 10 OYO)
-20 Tricep coupon extensions (10IC and 10 OYO)
-20 Explosive merkins
Pax then performed a Blockee walkee (last pax perfoms a blockee and runs to the front of the line) around the parking lot (see the map below). The small circuit represents our family and friends.
Pax then performed a second round of VOTE-ing followed by a black snake indigenous peoples run (the last pax weaves in and out of the running line to get to the front) around the upper circle . This medium sized circuit represents our community.
Pax then performed a third and final round of VOTE-ing followed by a fun run of ~1.75 miles before returning to the AO. Shoutout to @andrewstewart for guiding us home after YHC got us lost!
MARY yeah right…
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Ball of Man (BOM)