The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Our workouts are free, open to all men, held outdoors, peer led, and end with a Circle of Trust.
DISCLOSURE: I am not a professional. I do not know if you have a current injury or limitation. Modify as needed to prevent injury but do not modify for effort.
COVID DISCLOSURE
WARMARAMA: Squats 10C, Imperial Walkers 10C, Through the Tunnel 10C, Michael Phelps 10C, High Knees 20 IC, Bat Wings 10C, Side Stradle Hops 20C.
THE THANG – Slaughters and BLIMPS.
Slaughter Set One: Squat Thrusts & Rocket Jumps – 10 Squat Thrusts OYO + 9 Rocket Jumps + 8 Squat Thrusts + 7 Rocket Jumps, etc…down to 1 Rocket Jump. Finish with 10 Squat Thrusts. Recover.
Run to BLIMPS pad – six exercises with six reps of each in cadence except for the burpees: Burpees, LBCs, Iron Mikes, Merkins, Plank Jacks, and SSH
Run back to the shovel flag
Slaughter Set Two: Fast Jacks & Monkey Humpers – 10 Fast Jacks IC + 9 Monkey Humpers IC, etc…down to 1 Monkey Humper. Finish with 10 Fast Jacks. Recover.
Run to the BLIMPS Pad for BLIMPS. Run back to the shovel flag
Slaughter Set Three: Big Boys & LBCs – 10 Big Boys SC + 9 LBCs IC, etc…down to 1 LBC IC. Finish with 10 BB SC. Recover.
Run to the BLIMPS Pad for BLIMPS. Run back to the shovel flag
Slaughter Set Four: Alabama Prom Date (APD) & Pickle Pounders – 10 APD IC + 9 PP IC, etc…down to 1 PP IC. Finish with 10 ADP, SC. Recover.
Run to the BLIMPS Pad for BLIMPS. Run back to the shovel flag
Slaughter Set Five: Merkins & Mountain Climbers – 10 Merkins SC + 9 Mountain Climbers IC, etc…down to 1 Mountain Climber IC. Finish with 10 Merkins, SC. Recover.
Run to the BLIMPS Pad for BLIMPS. Run back to the shovel flag
Slaughter Set Six: American Hammers & Bonnie Blairs – 10 American Hammers IC + 9 Bonie Blairs IC, etc. down to 1 Bonnie Blair IC. Finish with 10 American Hammers IC. Recover.
Mary – dealer’s choice by Gas Station and Marvel
The PAX took turn being the Q for the BLIMPS
COT
Countarama – Namearama
Jeremiah 12:2 – You have planted them, and they have taken root; they grow and bear fruit. You are always on their lips but far from their hearts.
Prayer requests and prayer
ANNOUNCEMENTS
Boardwalk (Friday) Jan 29, running Q at VA Beach Boardwalk, met at 36 th St 6-6:45PM
Blackwater (Friday) Feb 5, IronPax Challenge workout, Western Branch High School, pull-up bars, 5:30am
Patriot Challenge (formerly Run Ranger Run)