Date: 2025-01-28
AO: ao-the-union
Q: CareBear
PAX: Daffy duck, Wheelie, Paddywhack, Corn Stock (Garth), Sandtrap, Dovetail, Wax On FNGs: None
COUNT: 8
Welcome to F3!

The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.

F3 is……

•Free of charge.
•Open to all men.
•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.

Carebear gave the disclaimer, 8 PAX accepted the call!

Warm-Up!

Warm-up while Dovetail arrives fashionably!

25 SSH 4 is 1 IC
7 Sir Fazio Arm Circles 4 is 1 IC (Flapjack)
Michael Phelps OYO
Okinawa Drums OYO
10 Asphalt Swipers 4 is 1 IC
10 Copperhead Squats 4 is 1 IC

Tha Thang!

8 PAX had a simple task this A.M. 1 PAX Acted as the timer. His Job was to complete 20 Burpees. Meanwhile, the other 7 drew a card from the F3 Workout deck and completed those exercises until the timer PAX was done. (Often times to failure.)

Here are the Exercises we completed while we waited on Timer PAX…

American Hammers
Mtn. Climbers
Squats
SSH
Low, Low Squat
Smurf Jacks
High Knees
Shoulder Taps
Jumping Lunges
Backward Lunge
Bear Crawl
Standing Lunge
WWII Situp
Heels to Heaven
Rosalita
Lil Baby Crunches

We complete 2 rounds. All pax did 40 burpees. After all of that was a horribly amazing round of Howling Monkeys!

COT:
Pray for Paddywhack and Daffy duck as they have job opportunities coming their way! Continue to pray for Capsized and Fam!

Wonderful to be in the Gloom with you guys! Thank you!

Tags: ao-the-union, Daffy duck, Wheelie, Paddywhack, Corn Stock (Garth), Sandtrap, Dovetail, Wax On