Date: 2024-09-17
AO: ao-the-union
Q: Audit
PAX: Wheelie, Blip, Dovetail, Sandtrap, Paddywhack, Wreck-it Ralph, Wrecking Ball, Daffy duck FNGs: None
COUNT: 9
My name is Audit and I am your substitute Q today. F3 is a nationwide organization with a goal to invigorate male leadership in our communities. Thank you for being out here and helping me improve as a leader.
Core principles of F3: open to all men, always free, always held outdoors, led in a rotating fashion by the men who participate, ends in a circle of trust.
I am no fitness professional, please modify as necessary. Push yourself, don’t hurt yourself.
The US Constitution was signed September 17th 1787 and had 39 original signers that day! Our warmup will celebrate this and then The Thang will celebrate more greatness from the US..,….the Marines!
Warmup:
Good mornings 13 – original colonies
Burpees – 5
Mosey
SSH – 39 IC
Mosey
Burpees – 10
Butkus – 39
Mosey
Burpees – 5
Mt Climbers – 39
Mosey
Motivator Merkins – 4 to 1 – 40 total (or skip the last rep to stop at 39 for our signers!)
The Thang:
The Marine 16: 2 minute AMRAP with a 17 yard run (width of the basketball court this morning) and then 16 reps of a given exercise. Rinse and repeat for 2 min. Exercises completed:
Burpees
Squats
SSH
Merkins
Dips
Bear crawls with plank jacks
Bonnie Blairs
Mary:
What rhymes with constitution……absolution is what! 8 count plank circuit performed 5 times for a total of 40 (or skip the last rep to keep at 39).
Announcements:
Family BBQ sometime in Oct/Nov. Dovetail to post something soon
CareBear heading to LA for a Spartan stadium race this Friday and returning Saturday. Anyone want to join DM CareBear . Someone (cough.. Wrecking Ball ..cough)considered going as long as they could relieve themselves on home plate of Dodger stadium. Great idea!
Kudos to F3 Tucson for getting Corn Stock (Garth) moved in under 2 hours. Great support men!
Travel supplies to Paddywhack as he is collecting for a friends outreach.
Q is open for Thursday, any takers?
Tags: ao-the-union, Wheelie, Blip, Dovetail, Sandtrap, Paddywhack, Wreck-it Ralph, Wrecking Ball, Daffy duck