The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Warm & muggy
COP: Slaughter Starter (Burpees x20 OYO); TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO
-Grab a block and return to the circle
-“Back in Black” – On your six with the block behind your head as an anchor…the AC/DC song ‘Back in Black’ is played. Through the song, keep legs up at 6 inches, and do an Iron Cross every time the word ‘Back’ is said during the song. Try and hold as long as possible…if you reach failure, get back into it ASAP.
-Gather near the entrance to the dirt parking lot w/ the blocks and divide into two groups. One person from Group A does a Farmer’s Carry w/ 2 blocks around the dirt parking lot. While he’s doing that, the other members of Group A run back and forth from the entrance to the light pole on the right. Group B does an exercise (the first exercise was curls). When the person returns from the Farmer’s Carry, a member of Group B then does the Farmer’s Carry and the the two groups switch tasks (Group B runs back & forth, while Group A does curls). Repeat until each man does the Farmer’s Carry. But change the exercise after each group has done it once…After curls, it was calf raises, then flutter kicks, then lawnmowers, then squats.
-Howling Monkeys – Circle up and get into monkey humper position…stay in that position as each person takes a turn doing 10 Monkey Humpers IC.
Mary: LBCs x25 IC
Namerama: Easy In, Mayhem, Shooter McGavin, Snips, Swinger, Chowdah, Peaches, Fish n Chips, Three’s Company, Waldo
Pledge and COT
Announcements: We need Qs. Saturday workout is at Bedrock this week, and still need a Q for that. Memorial Day Murph workout coming up. And stay tuned for details about Father’s Day workout.
Devo: Saying that the media or politicians or other people are dividing us is a cop-out. You can tune out that message…only you can decide whether to be divisive with other people. Other people can’t make you divisive.
Moleskin: May the Fourth is a big day for Star Wars fans like me…but I couldn’t think of a good Star Wars themed workout, but in honor of the new Star Wars series ‘The Bad Batch’ debuting today, I put together a bad batch of exercises…things I don’t typically like to do, and that really have no connection with each other, but that I thought would be challenging. I think it turned out pretty well. And with ‘Thunderstruck’ retired, I wanted to give us another good AC/DC song to eventually hate, so I came up with the ‘Back in Black’ challenge, which proved to be difficult, as nobody got through the song keeping their legs up the whole time. Also, fun fact…despite being about 45 seconds shorter than ‘Thunderstruck’, they say ‘Back’ more often in ‘Back in Black’ than they say ‘Thunder’ in Thunderstruck.