The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Conditions: Wonderful (60s F), sun just coming up
FNGs: None
COP: SSH x 24; Grab blocks
The Thang: (12 reps of each weighted exercise – marked by * below; 24 counts of each bodyweight exercise)
- 10 ct bodybuilders* + 24 yard jailbreak
- Mountain climbers + 24 yard jailbreak
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OHP* + 24 yard jailbreak
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HR merkins + 24 yard jailbreak
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Curls* + 24 yard jailbreak
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Burpees + 24 yard jailbreak
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Dips on blocks* + 24 yard jailbreak
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Tricep knee taps + 24 yard jailbreak
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KB swings* + 24 yard jailbreak
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Good mornings + 24 yard jailbreak
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Angels & Devils* + 24 yard jailbreak
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American Hammer + 24 yard jailbreak
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Lawn mowers (12 ea. side)* + 24 yard jailbreak
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Ranger merkins + 24 yard jailbreak
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Calf raises w/ block* + 24 yard jailbreak
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Bobby Hurleys + 24 yard jailbreak
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Derkins on blocks* + 24 yard jailbreak
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Squats + 24 yard jailbreak
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Flutter kicks w/block* + 24 yard jailbreak
- 24 yard bear crawl back to blocks
- Indian run 1 lap + took a 20 count
- Mosey one lap at 70% effort, line up in order of finish. Q recorded interval in seconds between each Pax’s finish. Took another 20 count.
- Race one lap, starting with slowest Pax getting head start equal to number of seconds he finished behind next-slowest Pax during previous lap. Intervals were 20 seconds and 10 seconds.
- Stow blocks then walk one lap for cooldown
Numberama: 3
Namerama: LottaLove, Nacho Libre, Luigi
Pledge and COT
Announcements/Prayer Requests:
- None
Devo:
- None; YHC did not come prepared.
Moleskin:
- Great work from everyone today! This workout was recycled from YHC’s birthday Q in 2018 (in which we did 31 reps of every exercise, and did 31-yard jailbreaks in between). Knowing that YHC is severely deconditioned from a 2-year break from F3 while we had little kids at home, I opted for a lower number of reps and settled on 24 to match today’s date, but quickly realized that 24 of the weighted exercises might still be too much, so dropped weighted reps to 12. It was still a good workout.
- Quote of the day: “I almost threw up.” – Nacho Libre, immediately after he won the race at end of workout. Music to YHC’s ears. 🙂
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