Date: 2024-12-28
AO: ao-eagles-nest
Q: Audit
PAX: Wax On, Dovetail, Blip, Strat, Squash (Donn Hines), Wreck-it Ralph, Corn Stock (Garth), Waterboy, Foxtrot, Doodles (down range) FNGs: None
COUNT: 11
Disclaimer:
F3 is here to make great leaders and we are to lead by example (like HCing to workouts!). F3 is open and free to all men, held outdoors, led in a rotating fashion, ends with a circle of trust.

Please do not mistake me for a fitness professional. You are here on your own free will so please modify as necessary. Push but don’t hurt yourselves.

Warmup:
Good mornings
Tie Fighters
Goofballs
Copperhead merkins
Copperhead squats
Daily 50 – 2 groups (1s and 2s) – 5 rounds – 1s run out and perform 10 squats, merkins, & lunges and then backpedals back. Meanwhile 2s are performing continual exercise. SSH/ burnouts/Imperial Walkers/SSH/Burnouts

The Thang: Daily 50 around the park
Go to a location and at each station perform 3 exercises of 50 reps each. Number of rounds determined by the station number. Station 1 is 1 round, station 3 is 3 rounds, etc.

Stations performed in this order: 5/1/3/4 and 2 was left out as we didn’t have time.

Station 1 Pergola by starting point: 50
Exercises: SSH, step ups, incline mt climbers

Station 2 bleachers by baseball diamonds: 25/25
Exercises: Box Jumps, erkins, flutter kicks (IC) on bleachers

Station 3 on baseball diamond: 20/20/10
Exercises: Squats, merkins, BBSU – run to second base after round 1 and back home after round 2

Station 4 by hill on far side: 15/15/10/10 – after each round run up or down hill. Exercises: Monkey Humpers, Bonnie Blair’s, capoera merkins

Station 5 by splash pad: 10/10/10/10/10
Carolina drydocks, pistol squat (leg on wall), derkins

COT:
Doodles parents
Holiday travels
January is coming – burpee month!

Tags: ao-eagles-nest, Wax On, Dovetail, Blip, Strat, Squash (Donn Hines), Wreck-it Ralph, Corn Stock (Garth), Waterboy, Foxtrot, Doodles (down range)