Date: 2024-10-12
AO: ao-eagles-nest
Q: CareBear
PAX: Wax On, Broccoli, Budget, Wheelie, Strat, Swiss Cheese, Slice, Wreck-it Ralph, Blip, CareBear, Powerbait, Coppertop, Common Core FNGs: None
COUNT: 13
Heimlich’s Revenge!

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.

@coppertop was targeted, but he came in clutch and nailed it! No Burpees Today!

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. Don’t Wheelie your face! I had a phone, and I am CPR certified.

Warm-Ups:

10 Caterpillar Crawls / Inch worms (1 is 1)
Cocoon vs. Butterfly on Q
10 Monarch Arm Circles (In a sumo Squat)
10 Flapjack
Flutter of Butterflies (Done in Circle)
10 Good Mornings (4 is 1)

The Thang!

Caterpillar Phase

Caterpillar Crawl (3 Variations)

1st Gymnastic Caterpillar Crawl (This was for kids! Grown Adults should always do this in public! Great advertisement for F3 Tucson!) 2nd Caterpillar Plank/Indian. Shout out to @coppertop for killing the Jumps! 3rd Inchworms

Cocoon Phase

Cocoon vs. Butterfly on Q

3 Rounds of the following:

– AMRAP Squats – 30 Seconds
– Al Gore – 10 Seconds
– AMRAP Squat and Calf Raise – 30 Seconds
– Al Gore – 10 Seconds
– AMRAP Squat Jumps – 30 Seconds
– Al Gore – 10 Seconds
– 40 Second rest
Chumbaburpee – The Q plays “Tubthumper” by Chumbawamba. Start with SSH at the beginning of the song, and every time they say, “I get knocked down, but I get up again,” do a burpee. While not doing burpees, continue performing SSH. By the end of the song, you will have done approximately 27 burpees. This exercise is great for the Warmorama and can help shut down any mumblechatter early in the workout or at any point during it.
Hold Al Gore whilst Overhead Clapping until someone stops. Then 2 Laps of butterflies as we have emerged from our cocoons!

Butterfly Phase

10 SSH – 10 Butterfly Sit Ups – 10 American Hammer (2 is 1)
10 SSH – 10 Flutter Kicks (4 is 1) – 10 V-Wipers
10 SSH – 10 Freddy Mercury’s (2 is 1) – 10 Half Wipers (2 is 1)

Done! No time for Mary!

Announcements –

Wreck-it Ralph’s Birthday-a-palozza is on October 26th. Check for the Video in 2nd F.

Friday November 1st, 2nd F Lunch @Wreck-it-Ralphs.

November 11th, Chad 1000 WOD.

Krampus is coming December 20th – 21st.

COT –

Mckay House and Adoption.

Carebear’s BP…. (sorry Wax On)

F3 is awesome gents! Thanks for the opportunity to lead! Strat, thanks for putting up with my Music! It’s awesome to see a bunch of grown adults crawling around like children then prancing gracefully through Eagles Nest! Just amazing!

Tags: ao-eagles-nest, Wax On, Broccoli, Budget, Wheelie, Strat, Swiss Cheese, Slice, Wreck-it Ralph, Blip, CareBear, Powerbait, Coppertop, Common Core