Date: 2024-05-23
AO: ao-the-bluff
Q: Audit
PAX: CareBear, Wax On, Wreck-it Ralph, Yaris (Tim)
FNGs: 1 Yaris (Tim)
COUNT: 5
Disclaimer:
F3 is a worldwide community of men put together to invigorate leadership by setting small community workouts groups. Thanks for coming out this morning to help me become a better leader!

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.

Warm Up:
Imperial Walkers
Lunge Twist
Arm Circles
Merkins to Side Plank
Inchworms (or dead worms per CareBear modification)
Carioca on basketball court

The Thang:
Daily 50 – Men, wherever we are these exercises we can do daily to keep pushing ourselves.

Merkins / Squats / Lunges – done in drop sets 20/15/10/5 – finished with 50 second holds of chair sit and plank

Mosey to Stop Sign

Fleet Feet Runners Workout:
Lower Body
Sumo Squat with Cindy – 15
Calf raises on curb with Cindy – 15
Split Squat with Cindy – 15 per leg
Bonnie Blairs – 15 (Wax On cannot be uneven so he did 16)

Upper Body
Cindy Merkins – 15
Ruh Rohs – 15
Cindy Dips – 15

Mosey to Stop Sign

Repeated Lower and Upper Body exercises with 10 reps each and finished with another mosey to stop sign and back.

90 merkins for those keeping track

Announcements:
Murph coming up Monday including a pre/post ruck. Look for pre-blast

Poker Night Friday CareBear house – look for pre-blast

COT:
Prayed it out.

Tags: ao-the-bluff, CareBear, Wax On, Wreck-it Ralph, Yaris (Tim)