AO: The Zoo
PAX: Mad Cow, Ralphie, Forrest, Cold Cuts, Ketchup, Roid Rage, Anastasia
Pre-Blast: Happy Birthday to me! Get y our sorry asses out to the zoo for my BDQ tomorrow at 0700! (Spoiler, there won’t be anything happy about this beat down). Coupons required.
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 High knees, but kicks, and side shuffles across the field. Motivators from 6.
THE THANG: This rainy day provided an extra challenge. Pax paired up and cycled through the following sets of exercises with one pax progressing down the field with the coupon exercise and the other pax dropping to do the sets of non-coupon exercises and catching up to traveling pax when finished. Pax cycled through all 3 sets and back to set 1, continued until 0755.
- Murder bunny/merkins to 100 in sets of 10
- Overhead coupon carry/squats to 200 in sets of 20
- Coupon toss/SSH to 300 in sets of 30
MARY Pickle pointers x30, Pickle Pounders x30
End of Workout
Circle of Trust (CoT)
- F3-specific Announcements
- Ball of Man (BOM)