Title: YOU GO, I GO.
DATE: 2024-02-13
AO: The Union
Q: CareBear
PAX: Dovetail Capsized Mac Wax On Corn Stock
FNGs: None
COUNT: 7
This is F3! YOU GO, I GO.

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.

WARMUP:

SSH x 10 IC
Air Squats x 10 IC
Partner Shrugs x 10 IC
Flapjack Shrugs x 10 IC
Plank Jacks x 10 IC
WindMills x 10 IC
Overhead Claps x 10 IC
Ray Lewis x 10 IC

THE THANG:

Bantaan Death Crawl – PAX Bear Crawl in a line. The last guy drops off and does 5 burpees and sprints to the front. The next last PAX drops off and does 5 Burpees. We are done when all PAX have done Burpees!

The Thang – If You Go, I Go All PAX partner up in 2s

Each PAX alternate performing exercise is as follows: (ex. PAX #1 does 1 burpee, PAX #2 does 1 burpee, PAX #1 does 2 burpees, PAX #2 does 2 burpees, etc.)

Burpees
1-2-3-4-5-6-7-8-9-10 = 55

Merkins
2-4-6-8-10-12-14-16-18-20 = 110

BBSUs
3-6-9-12-15-18-21-24-27-30 = 165

Will this really take the whole time? -Mac_(Brandon)

It did, in fact, take the whole time.

Sufficient Exercise. No time for Mary.

Word From CareBear – You guys are amazing. You continue to inspire me to get out here! TCLAPS to WaxOn for saying, “If it wasn’t for January, (MABA) I would not be able to do those burpees!” Way to go! Lastly, Partner Awareness! EH all PAX, if you see someone going silent, reach out to them. We are here to support one another and we all need to be proactive! Thanks for the Opportunity to Lead! It is an HONOR!

Carebear out!