The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: upper 50s, cool, pollen
FNGs: No FNGs
Disclaimer: Don’t hurt yourself, Don’t touch each other
Straight to The Thang!
Mosey around the Jones complex
Pick a parking space line: Lateral Hops for 2 minutes, 20 sec slow and 10 sec fast AMRAP and rinse and repeat until 2 minutes is done. Then walk it out 12 parking spaces and back.
Stride it out 12 parking spaces and stride it out back.
Karaoke the length of 12 parking spaces and Karaoke back
Backwards run 12 parking spaces and Backwards run back
Defensive slide drill! 6 Cones were set every two parking spaces. Hands up and butt down and lateral slide right until line ends (~40ft) then advance forward to the next line with a cone then lateral slide left and rinse and repeat until we lateral slides at the last line with a cone
Take another Mosey around the Jones complex.
Escalator Exercise with the unnamed squat. At Magnitude we’ve been calling them Fia Squats because we saw them doing it and when we tried it we thought they were terrible. Suggested names today were Sumo Ballerina Squats, We hate you Defib squats, Sumo Queef Squats (=SUCK!!!). It’s an IC squat down with both feet on the ground but when you come up one leg goes up and to the side, then down on two feet and then the other leg goes up and out on the hard count in cadence. We had 6 cones, start at one rep at the first cone then increase reps by one at the next cone ie 1 rep, 2 reps, 3 reps, 4 reps, etc. we added up going up the cones and coming down the cones and finished with 11 reps at the last cone.
Take another Mosey around the Jones Complex
then Suicides or as we prefer to call them, STAYING ALIVES! Using the 6 cones.
Lateral hops right leg 10 IC
Lateral hops left leg 10 IC
Namerama, Pledge: Done
Many Races have been postponed: the P200, the Bridge Run
wash your hands, use hand sanitizer, don’t touch your face.
Prayers and BOM :
Prayers for everyone affected by COVID-19. Prayers for those out of work and without income. Prayers for everyone as they adjust to life with the recommendations on how best to deal with the situation. Prayers that people stay healthy, prayers that people get health, prayers that people make smart choices to help prevent the spread of this virus as best we can.
Don’t touch your face; don’t touch anyone else’s face.
I set rules for this BC:
1. Don’t touch each other
2. Don’t share coupons
3. Don’t touch the ground with our hands
So it was a leg heavy day! Those Sumo Queef Squats (SQS’s) are a burner! I did not liking taking the stairs to get up the second floor just now 😂😅😭. Charleston has closed recreation facilities. No one was there monitoring but we still stayed off the field and track. We got a lot of work done in the parking lot and the complex has a side walk that goes around it. And the streets were mostly quiet so we could even run on the streets. It was probably a little over kill with me not wanting to touch the ground. Safety was my first merit badge and we still don’t know how long the virus can survive on surfaces. It would probably be fine. Just DON’T TOUCH YOUR FACE!!!! (DOT added DON’T TOUCH OTHER PEOPLES FACES EITHER!) It was great to see DOT, Stringbean and HBB! Great job Men!