Archives: Compliments of Social Media at SlothHill

  • When: 20201129
  • QIC: Funny Car
  • The PAX: Funny Car, Scully, Cowboy, Sunshine, Finkle, Free Fall, Catapult, Hot Corner, McGruff, Dreamliner
  • F3 and COVID-19 Disclosures

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

    This morning’s workout was from a workout I recently saw on a social media site. Thanks to Cowboy for passing along the Q. 

    https://vm.tiktok.com/ZMJXHHEm5/

    WARMARAMA

    All 10 reps four-count cadence except the burpee. High knees, Star jumps (or SSH?), LBCs, Sumo squats, Hip thrusts (aka Alabama Prom Date), Plank in & out, Froggy squats, Jump lunges, 1 Burpee, Merkins. 

    Mosey to the stage carrying a shovel flag that was planted in front of the stage. 

    THE THANG

    Perform the following exercises single count. PAX rotated counting the reps to himself so that the other PAX can enjoy mumble chatter except the burpees that were OYO. 

    100 High knees

    90 Star jumps

    80 LBCs

    70 Sumo squats

    60 Hip thrusts

    50 Plank in & outs

    40 Froggy squats

    30 Jump lunges

    20 Burpees

    10 Merkins

    Run the loop in front of the stage. Rinse & repeat the above exercises replacing Side Straddle Humps for Star Jumps. Another run after the exercises then mosey back to the parking lot transporting the shovel flag. 

    10 reps 4-count cadence of the following: High knees, SSH, LBCs, Sumo squat

    CIRCLE OF TRUST

    Countarama, Namearama 

    Galations 6:10 – Therefore, whenever we have the opportunity, we should do good to everyone—especially to those in the family of faith.

    ANNOUNCEMENTS 

    Hit for the Cycle starts December 5

    Possible 2nd F event on the afternoon of December 12

    Funny Car ❤️

     

    F3 Hampton Roads