Title: Frankensteins Monster
Date: 2023-10-21
AO: <#C055L1FJ1H8|ao-eagles-nest>
Q: Audit
Pax: Audit, Wax On, Kata, Slice, Flounder, Sticks, Blueline, Corn Stock , wheezy, Mr Mom, Squash, Plates (FNG), Strat
FNGs: 1 (Plates)
DRs: 0
Total: 13
Conditions: Cool dawn morning

Disclaimer:
F3 is a worldwide community of men put together to invigorate leadership by setting small community workouts groups.

5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust.

I am no professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself.

BD: Frankensteins Monster – battle our inner Monster – Men are typically not good at asking for help. We are great at picking up the 6 but when we are the 6 we often cannot get ourselves to ask for help. Partner Day to work on this, ask for help as needed and remember that COT isn’t just for after BDs!

Warm Up:

Grass Grabbers / Good Mornings / Lunge Twist / Copperhead Merkins

Johnny Cash Ring of Fire (Frankenstein is afraid of fire!) SSH during the song with a squat for every fire. Copperhead squat on down, down, down and back up on burns, burns, burns.

Great Balls of Fire – Cones placed about 10 yards apart with karaoke one way and back pedal to start. Burpee for every Great Balls of Fire

The Thang: Frankensteins Monster (Partner Day)

Partners about 10 yards apart where partner 1 does 10 reps of an exercise and then traverses to partner 2. Partner 2 does continual exercise until relieved by partner 1. Switch, rinse and repeat for 2 rounds each.

M – Monster Burpee – burpee with 3 merkins and 3 thrusts – Qty 20 for each partner with 10 at a time
O- Ogre Claps – overhead clap in squat
MOT bw exercises is overhead carry

N – No Surrender w/ block – Drop down on one knee and then the other and then back up the same way- Qty 20 with 10 at a time
S – Squats – pax choice to use coupons or not
MOT bw exercises is zombie walk with coupon

T – Thruster w/ full squat qty 20 with 10 at a time
E – Eye of the Tiger – SSH with squat punches (2is1) – qty 10 each and repeat until relieved by partner 1
MOT bw exercises is lunge walk

R – Russian Dips – Dip w/ 1 leg in the air (1is1) qty 40 with 10 at a time for each leg
S – Sit Ups w/ pax choice of using coupon or not
MOT is murder bunny

Mary: Didn’t get to it

Announcements:
Ice Cats game today at 1.
Men’s day at Vail Christian. Support F3 booth if you can.

COT: Ended in prayer.

EC: Slice rucked 2 miles, the rest of us didn’t arrive in time and let him down. Way to get out there Slice!