Title: It took a whole lot of tryin’ just to get up that hill” -Nelly
DATE: 2024-02-15
AO: The Bluff
Q: CareBear
PAX: Dovetail Audit Wreck-it Ralph Wax On
FNGs: None
COUNT: 7
This is F3! It took a whole lot of tryin’ just to get up that hill” -Nelly

We are F3 Nation!

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

“Leave no man behind, but leave no man where you find him.”

F3 is…
· Free of charge.
· Open to all men.
· Held outdoors, rain or shine, heat or cold.
· Led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
· Ends with a Circle of Trust. (Congrats to PAX we knew them all!)

WARMUP:

Motivators 9 to 1
Good mornings x 10 IC (4is1)
Copperhead Squats x 15 IC (4is1)
Abe Vigoda’s x 10 IC (4is1)
7 Merkins
Phelps those arms out!

THE THANG:

PAX were instructed to mosey to the stop sign at the foot of the hill. There we 10 Monkey Humpers IC (4is1). Instead of stopping at that, we stayed down and held our ankles while we performed the next exercise, Howling Monkeys. Each PAX did 10 Monkey Humpers while the others held ankles. We went around until everyone did their 10, then went around doing 5 each. I can see why they call them Howling Monkeys! By the time Wreck it Ralph went, we were howling. We then moseyed back to The Bluffs. Somehow our quads didn’t seem to want to move.

Dora Time! PAX partnered up. PAX 1 started running suicides while PAX 2 started box jumps. PAX completed 50 Box Jumps and 200 Air Squats.

PAX then Moseyed to the foot of the hill again. 11 More Monkey Humpers were completed before we set off to do our Indian Run up the Hill! I am SO Proud of PAX! Great Freaking Job!

We did ten more of something……. Calf Raises! (Missed you Mac)

Then 10 Joe Biden’s!

Recovery Run Down the Hill.

10 More Monkey Humpers then a sprint back to The Bluffs!

TCLAPS to Kansas City for his amazing Cadence Voice! I am looking forward to that Q.

TCLAPS to Wreck it Ralph for coming out to the gloom!

TCLAPS to Dovetail for Ninja rolling to prevent injury after a rogue box jump!

Thanks to Kansas City for yelling louder than me when the black bear rustled in the leaves.

COT: Lord be with Noah and Family! Be with Sara! Lord Be with Rebecca!

EC was awesome! Thank Dovetail, Audit, Wreck it Ralph! 1.5 Miles! Sorry I was Late!

CareBear Out!