Title: This is F3! (in the voice of King Leonidas!)
DATE: 2024-01-23
AO: The Union
Q: CareBear
PAX: Audit Dovetail Wax On Mac Wreck-it Ralph Flounder
FNGs: None
COUNT: 7
This is F3! (in the voice of King Leonidas!) – Make America Burpee Again! (35 Today!)

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.

CareBear gave the disclaimer. All PAX fell for it and agreed to stay.

WARM-UPS:

Moby’s Bring Sally Down – Hold High Plank then follow the ups and downs in the song. Q pressed to failure twice before going to his knees for Merkins!

9 Puddle Pushers IC 4 is 1
9 Shoulder Taps IC 4 is 1
9 Copper Head Merkins IC 4 is 1
9 LBAC IC 4 is 1
9 Imperial Walkers IC 4 is 1
Phelps out those Shoulders!

THANG ONE:
Indian Run with Burpees (in the rain) – PAX ran around 4 ball fields while the last PAX did 5 Burpees then sprinted to the front. We made two laps, perfectly timed (noted by Mac_(Brandon)) for a total of 10 Burpees each.

THANG TWO:
F3 – 300! Pax completed 300 Movements absorbing all the water near them!

65 – Squats with Cindy
12 – WW3 Sit Ups
55 – Curls for the Girls
12 – American Twists with Cindy 2 is 1
45 – Overhead Press with Cindy
12 – Freddy Mercury 4 is 1
35 – Cindy Swings
12 – Flutter Kicks 4 is 1
25 – Squat with Overhead Press
12 – Australian Snow Angels
15 – Block Over Burpees

That 300 took about 20 Mins. Great Job HIMS! All of our regular walkers, joggers and early A.M. people never showed up in the rain. I am proud of you guys for braving the elements. Wreck it Ralph you continue to impress! Great Job!

CareBear admitted to the PAX that next rainy day we will be enjoying the full benefit of the inclement weather. Other HIMS should be prepared for this. Towels are a must!

Friday the 2nd at Rudy’s! 11:00! Lets GO!

No time for Mary! Sufficient Exercise.

CareBear prayed us out!