8 pax came out and worked hard. Here is what we did
FNG alert so I gave the disclaimer
Please modify if needed, everything I tell you to do is only a suggestion. I am not a professional. You will not hold me, F3, the town of munster to blame for any injuries.
Went over the 5 core principals of F3
- Held outdoors rain or shine
- It is FREE
- It is open to ALL men
- It is led in a rotating fashion of your peers
- It end in a circle of trust
Warm up:
Bean pickers 10 IC
Windmill 10 IC
Toy solider 10 IC
Willie Mayes Hayes 10 IC
Rancing rockettes 10 IC
arm circles 10 IC
overhead claps 10 IC
Seal claps 10 IC
Perfect merkin 10 IC
Perfect squat 10 IC
Mosey around the parking lot and line up at the far side curb
Thang:
All exercises are done “family style” meaning we wait until everyone finishes before we move on
20 Burpees OYO (If you finish early do some more for a pax or hold al gore until everyone in)
run to other side of parking lot
Bobby Hurleys 25 OYO
run to other side of parking lot
20 merkins IC
run
25 WWIs OYO
run
rocky balboas 25 IC
run
shawn whites 20 IC
run
carolina dry docks 20 OYO
run
WWIIs 30 OYO
run
20 burpees OYO
run
50 SSH IC
run
Freddy mercurys 20 IC
run
LBCs 25 OYO
run
fire hydrant 10 IC each leg
run
Donkey kick 10 IC each leg
run
dead bug?? I dont know the real name 15 IC
lap around the parking lot and meet at the flag
Moleskin:
Welcome Lil Wayne! Weezy F! Great work. Way to stick with it and modify when needed. Great work to Pacrat and kato for picking up the 6 and helping encourage our FNG. HH was cruising in the runs to the other end of the parking lot. I saw Optimus give him a little competition a few times to keep him honest. I did once too but then got tired so well done Optimus and HH. HHH is nursing that achilles injury he has but you wouldn’t be able to tell with how he was moving. Always nice to see him come down to the dump. Great job OCB you make the workouts look easy.
I haven’t Q’d in awhile. I’ve been missing more days than I’d like. I come late even though I live down the street. I gotta clean some stuff up on my end but I love being out there with you guys. This brotherhood is very special to me and I am thankful to have found you all.
Thank you for the opportunity to lead you
Crash
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