Date: 2024-03-19
AO: ao-the-union
Q: Spike
PAX: Dovetail, Audit, Capsized, Mac (Brandon), Wax On, Slice, Wreck-it Ralph FNGs: None
COUNT: 8
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.
· 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.

WARMUP:
10x Good Mornings
10x Asphalt Swipers
15x Copperhead Merkins
30x Copperhead Squats
20x Arm circles (small to big)

THE THANG:
Mosey to the dodgeball court

Fundamentals, the 5 D’s of dodgeball, Dodge, Duck, Dip, Dive, and … Dorasides.
Dodge – 20x Deep Side lunges. Pax was unable to throw balls for partners to dodge due to Voting today and not wanting to bang dodgeballs against the walls.
Duck – 1 person holds plank while Pax side shuffles around the basketball court. Repeat until everybody has held a plank. Dip – 3 x 25 oyo Dips on the wall
Dive – 2 rounds of Belchers – Pax runs suicides, diving at 1/4, 1/2, 3/4, and full court to hold a 5-second low pushup plank hold
Dorasides – Teams of 4, 1 person runs suicides while teammates add to the count (100 Step Ups, 200 Irkins, 300 Air Squats, 400 Calf Raises)
Teamwork – 50 Big Boy Situps – pass ball around to teammates while doing situps – if the ball is dropped, the entire team does 5 pushups. Some Pax chose violence and “dropped” the ball for added pushups or as a break from situps.

Game time – Standard dodgeball, if you get out, you plank hold. It came down to a tense shootout between Mac (Brandon) and Audit with Audit pulling out the win.

MARY:
Only time for 1 move today
Pax did a 60-count American Hammer while passing all three balls in a circle.

ANNOUNCEMENTS:
Congrats Spike for his VQ and earning a sweet Murder Bunny patch from our favorite Nantan, Dovetail

COT: Spike prayed us out and added some extra prayer for his grandfather who’s out of ICU and in a recovery/therapy location to regain mobility after his fall, and thankful that the brain surgery went well

Tags: ao-the-union, Dovetail, Audit, Capsized, Mac (Brandon), Wax On, Slice, Wreck-it Ralph