Date: 2024-07-13
AO: ao-eagles-nest
Q: CareBear , Audit, Kata (Jay)
PAX: Audit, Dovetail, Slice, Wreck-it Ralph, Kata (Jay), Squash (Donn Hines), Croak, Tagalong, Strat, Wheelie, Sandtrap, Corn Stock (Garth), Tiger, Camel FNGs: None
COUNT: 15
Three Headed Dragon!
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. (and their Children every once and a while.) · 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.
We are Kata (Jay), Audit and CareBear and we were the Qs today! We are not professionals, far from it. Please take everything we are going to tell you as a suggestion. This is you versus you, and not a competition. Modify as necessary, push yourself, don’t hurt yourself. Don’t Slice your ankle, and don’t Kata (Jay) your shin. We had a phone, and some of us are CPR certified.
All PAX accepted the Challenge.
Carebear’s Head….
Warm-Ups!
30 SSH IC 4 is 1
Bat Wings
Progression of arm exercises that are deceivingly difficult and named after Austin’s bats. Start with…. 20 x Forward Arm Circles
20 x Backwards Arm Circles
20 x seal claps, hold
20 x overhead claps.
20 x Albatross
20 x Moroccan Night Clubs
Everything is on a 4-count. Remember to enjoy the pain on the faces of your fellow men. 10 Willie Mays Hayes IC 4 is 1
10 Good Mornings IC 4 is 1
10 Copperhead Blast Offs
Then PAX completed The high aerobic multi-shuttle run (20m HAMR) is a PFT cardio alternative to the 1.5-mile run by The United States Air Force. I will link the video.
Audit’s Head….
First Set
Group 1 is the pace group. Group one does some horrible version of a plank merkin on a 6 count. They will each complete 15 reps. Ewww. MEANwhile, Group 2 does Merkins AMRAP.
Second Set
Group 1 is the pace group. They did Copperhead Squats 15 IC. Group 2 did Blast-Offs AMRAP
Set Three
Group one was forced to do lunge walk suicides while group 2 ran suicides until group one completed the Lunge walking…
Kata’s Head….
4 minute AMRAP/ 5 rest exercise
Flutter kick/push up
Wall sit/SSH
Hollow Hold/Superman
Low plank/ Squat thrust
COT
Please pray for Capsized and his baby news! Wreck-it Ralph about his baby news and incoming kids! Kata (Jay)’s M Angel! Strat’s father, Dovetail’s job hunt!
Thanks Audit and Kata (Jay) for the fun Q. I think this workout looked more like Wax On’s picture after all.
Tags: ao-eagles-nest, Audit, Dovetail, Slice, Wreck-it Ralph, Kata (Jay), Squash (Donn Hines), Croak, Tagalong, Strat, Wheelie, Sandtrap, Corn Stock (Garth), Tiger, Camel
