Date: 2024-10-08
AO: ao-the-union
Q: CareBear
PAX: Yaris, Wrecking Ball, Audit, Wax On, Wheelie, Paddywhack, Swiss Cheese, Daffy duck, Little Tyke FNGs: 1 Little Tyke
COUNT: 10
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 nailed this!
I am CareBear and I was Q today! I am not a professional, far from it. Please take everything I am 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. I had a phone, and I am CPR certified.
Warm-Ups:
10 Good Mornings IC (4 is 1)
10 Seconds of Shoulder Stretching OYO
10 Copperhead Squats (4 is 1)
8 to 1 Motivators (4 is 1)
The Thang!
1st, We had to Mosey to the Murder Bunny Field. With Cindies. So we did a PAX Cindy Indian Run!
Let Mary’s Murder-Bunnies Mayhem Begin! Swiss Cheese threw out my running light to mark the distance for Dora! (He has a pretty good arm)
What followed was horrible. Dora style work out where PAX1 Murder Bunnied to the light and back. While PAX2 did the exercises. PAX alternated and accumulated the count.
100 WW2 Sit-Ups
200 LBC
300 Flutter Kicks (4 is 1)
Once Dora was complete, we Moseyed back to the Flags.
Mary:
10 Freddy Mercury IC (4 is 1)
10 Box Openers IC (4 is 1)
Welcome @Little Tyke
Announcements:
Wednesday Running A.O. with Woody is coming. Watch Slack.
@Paddy Whack is still collecting Soaps and Shampoos!
KRAMPUS is coming whether you like it or not!
COT:
Pray for Israel, present and future hurricane victims.
Wrecking Ball for Wisdom and Discernment.
@Little Tyke is getting married and expecting!
I think that is it…. CareBear out!
Tags: ao-the-union, Yaris, Wrecking Ball, Audit, Wax On, Wheelie, Paddywhack, Swiss Cheese, Daffy duck, Little Tyke
