AO: Johnson Park
PAX: Less, Gravy, Basic Bro, Pasty, Hoffa, Ralphie
Pre-Blast: Join me for my Johnson Park VQ tomorrow! Post up to start your week right! Coupons will be used briefly.
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 Parking Lot Tracers, Leg stretches, arm stretches, arm circles
THE THANG: cones marked each station on the map below.
-Pax began with a mosey to station 2 for squats x20 IC and back to station 1 for coupon curls x20.
-Mosey to station 3 for BBS x20 IC and back to station 1 for overhead coupon press x20.
-Mosey to station 4 for merkins x20 IC and back to station 1 for coupon tricep curls x20.
-Mosey to station 5 for jump squats x20 IC and back to station 1 for coupon clean and press x10
-At this point, YHC decided to skip ahead in the interest of time and proceed to station 8. Due to the epic nature of this beatdown, and the conflagration emanating from YHCs body, YHC removed his pants for the duration of the beatdown. Pax cleaned each station on the return trip to the AO as a rock climber cleans his gear on the way down. Each of the following exercises was performed half IC and half OYO as per anastasia style.
-Mosey to station 8 for plankjack merkins x20, station 7 for burpees x10, station 6 for LBC (4ct) x20, station 5 for jump squats x20, station 4 for merkins x20, station 3 for BBS x20, and finally station 2 for squats x20.
Total distance for the day: 2.66 miles.
MARY sprint from station 2 to AO, then breath hard through the end of the beatdown.
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Ball of Man (BOM)