AO: The Zoo
PAX: Sex Panther, Mad Cow, Bald Eagle, Snoop, Hasselhoff, Cuddle Buddy, Gravy, Anastasia
Pre-Blast: “It’s going to be a gorgeous day at the Zoo on Saturday. Join me for a damn good time with corporeal gloom! HCs below.”
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, arm stretches, cherry pickers with a back-clap.
Pax began with a single-file mosey around a square section of the field marked by cones (see picture below). The last pax ran to the middle and performed the first exercise in a list of 8. When he completed the first exercise, he ran to the front of the mosey line, and the new last pax in line ran to the center and performed the same exercise. This was repeated until all pax had completed the first exercise. Once all pax had completed the first exercise, the form of locomotion was changed to bear crawl, and the 2nd exercise at the center was commenced. This continued for the duration of the beatdown with movement never ceasing around the VICIOUS CIRCLE! Total mileage approximately 3.5mi. Form of locomotion and exercises were as follows:
- Mosey / Burpees x10
- Bear crawl / Squats x20
- Backwards mosey / Coupon curls x30
- Crab walk / Flutter kicks (1ct) x40
- Mosey / Coupon calf raises x50
- Bear crawl / LBC (1ct) x40
- Backwards mosey / coupon tricep extensions x30
- Mosey / Blockees x10
MARY Pickle pointer and pickle pounders.
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Ball of Man (BOM)