Title: DEATH BY BURPEES! (Spartan Prep.)
DATE: 2024-01-16
AO: The Union
Q: CareBear
PAX: Dovetail Audit Wax On Flounder
FNGs: None
COUNT: 5
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.
· 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. All 5 PAX fell for it and agreed to stay. HA!

Warm-Up

I should start here and explain what these guys had to do. Beginning at minute one, they had to do one burpee. EOMOM they did ascending amounts of burpees. All the way to 10 then back down. So, over the course of 40 or so minutes, PAX did 100 Burpees. 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1…. Great Job Men!

9 to 5 Motivators
8 x Hallelujah Good Mornings IC
10 x Copperhead Squats IC
8 x Street Sweepers IC
10 x Apollo Onos OYO
10 x Jungle Boy Squats IC

Tha Thang!

5 Different Stations! – No matter where we were, or what we were doing, we stopped to do burpees!

Time Keeper Station – Farmer Carry – 1st PAX farmer carried 2 55 lbs. sand jerry cans for 50 yards then back. When he returned, PAX rotated to the next station.

Kettlebell Swings with PAIN CAKE! – PAX swung a 35 lbs. pancake. 15-20 Reps.

Spartan Sled Pull – PAX overhand pulled a 65 lbs. sled by a 15 ft chain, then pulled it back to reset. 1-2 Reps.

Atlas Ball Lift – PAX lifted a 65 lbs. ball from the ground and over their shoulders. Alternating left and right shoulder. 7-10 Reps.

Squat and Toss – PAX squatted, thrusted and threw a 18 lbs. medicine ball up to a steel beam. 14 – 20 Reps.

Once PAX did all 5 stations, we took a lap around the parking structure. Oftentimes, interrupted by burpees.

Sufficient Exercise – No Mary!

COT: Pray for Wax-on and Crew, Pray for Hockey Dude! (Name Unknown) All of us Men should be lifting each other up in prayer! Leadership is a skill we must hone at work, as husbands, as fathers, and as sons. Thank you guys for trusting me with your 45 Mins! It was an Honor!

CareBear prayed us out!

Audit Thanks for the wicked 1.74 Mile Ruck!