The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 75 DEGREES AND HIGH HUMIDITY *LOW COUNTRY IN THE SUMMER*
FNGs: Not today.
COP: Leave arms up until told to drop–15 LBAC Forward IC, 15 LBAC Reverse IC, 15 Over Head Clap IC, 15 moraccan night club IC, 15 TTT IC, 15 Hillbilly IC
Thunderstruck Plank Merkins (This needs no explanation at this point. However, it was most The Den guys first experience with it. Spoiler Alert::: They don’t like it anymore than anyone else does)
Partner Up *one group of 3*
Broke the AO into different stations. They are as follows: Station 1: Entrance to parking lot closest to Cypress Garden Rd. Station 2: Where the blocks are stored. Station 3: End of parking lot furthest from entrance. Station 4: Where the walk through door is at back of building. Station 5: Trash cans on back side of building. Station 6: Where the basketball goal is laying down on sidewalk. Station 7: flag. For the remainder of this backblast Stations will be referred to as ST1, ST2, ETC… All exercises done on Q unless otherwise specified. During movements stick with your partner
ST1: 10 merkins– Jailbreak to ST2
ST2: 10 merkins; 10 Squats– Jailbreak to ST3
ST3: 10 merkins; 10 Squats; 10 WWI Sit Ups– Jailbreak to ST4
ST4: 10 merkins; 10 Squats; 10 WWI Sit Ups; 10 Carolina Dry Docks– Jailbreak to ST5
ST5: 10 merkins; 10 Squats; 10 WWI Sit Ups; 10 Carolina Dry Docks; 10 Bobby Hurley OYO– Jailbreak to ST6
ST6: 10 merkins; 10 Squats; 10 WWI Sit Ups; 10 Carolina Dry Docks,; 10 bobby Hurley OYO; 10 LBC– Mosey to front of church. Jailbreak to flag. Mosey around building and once back in front of church jailbreak to flag.
ST7: 10 merkins; 10 squats; 10 WWI Sit Ups; 10 Carolina Dry Docks; 10 Bobby Hurley OYO; 10 LBC; 10 hand release merkins–jailbreak to ST1
ST1: 10 merkins: 10 Squats; 10 WWI Sit Ups: 10 Carolina Dry Docks; 10 Bobby Hurley OYO; 10 LBC; 10 hand release merkins; 10 calf raises– jailbreak to ST2
ST2: 10 merkins; 10 squats; 10 WWI Sit Ups; 10 Carolina Dry Docks; 10 Bobby Hurley OYO; 10 LBC; 10 hand release merkins; 10 calf raises; 10 heel touches IC– mosey back to ST7 opposit way (shorter distance)
Mary: Thunderstruck plank merkins
Namerama: Training Wheels, Streaker, Outhouse, Used To, Brokeback, Spurs Up, Weezer, Mr. Feeny, Tinder, Coach K, Cheedah, Prayer Request, Dovetail, Winslow (R), Splash Gordon, Maybelline, GI Jane (R), Saget; Sakrete
Pledge and COT– DONE AND DONE
Announcements: Carnes Crossroads evening workout at 1800 on Tuesdays. Labor Day convergence at Magnirock 0700 with breakfast to follow
Devo: YHC gave his testimony on weight loss and accomplishing goals since starting F3.
Moleskin: The jury has returned. No one likes Thunderstruck. It has been brought to every corner of the region. Everyone hates AC/DC now. Everyone. Maybe Thunderstruck has ran its course…..eh maybe not. Great work by the cats out at The Den. YHC came ready to deliver a beating and these dudes were ready to accept one. Great work everyone.