January 19, 2023
Pax: Meatgazer, Swanson, Cable Guy (r), Bodhi, Ambien-QIC.
Weather: 57 degrees and no wind. Bit humid.
Disclaimer: get stronger, don’t get hurt.
F3 Mission: The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Warmup:
15 – Side Straddle Hops
10 – Tempo Merkins
10 – Flutter Kicks Double Count
10 – Arm Circles Forward
10 – Arm Circles Backward
10 – Raise the roof
10 – TTT
20 – Sec. Samson Hold
10 – Michael Phelps
Workout
“Card’s Run and Repeat”
5 – Burpees
Big Boys
Heels to Heaven
Run to second speed bump and repeat
Run back to starting point
MOMENT OF SILENCE.
10 – Burpees
Little Baby Crunches
Mt. Climbers Double Count
Run to second speed bump and repeat
Run back to starting point
15 – Burpees
Air Squats
Freddy Mercurys
Run to second speed bump and repeat
Run back to starting point
When you return hold squat until all Pax have finished
20 – Burpees
Run to second speed bump and repeat
Run back to starting point
15 – Burpees
Air Squats
Freddy Mercurys
Run to second speed bump and repeat
Run back to starting point
10 – Burpees
Little Baby Crunches
Mt. Climbers Double Count
Run to second speed bump and repeat
Run back to starting point
5 – Burpees
Big Boys
Heels to Heaven
Run to second speed bump and repeat
Run back to starting point
Summary:
Total of 160 – Burpees
20 – Big Boys
20 – Heels to Heaven
40 – Crunches
40 – Mt. Climbers
60 – Air Squats
60 – Freddie Mercury
Mary:
- 15 American Hammers
- 15 Pickle Pointers
- 10 WWII Sit ups
- 10 Flutters
Done.
Moleskin: This workout was a tribute to a fallen pax. All pax should be thankful for the opportunity to get out and workout.
- Good to see Meatgazer out there.
- Bodhi really does have a great beard.
- Swanson loves burpees.
- Cable Guy also loves burpees.
Prayers: For Cardinal’s family and the F3 Knoxville community.
Always a privilege.
Ambien, out.
Lowcountry 