by BartmanBog’s VQ
Bog, Razzmatazz, SeaChicken, Banjo, Psalty, Tech Deck, Thumper, Gilmore, Kilt, Birdie, Periscope, & Bartman
Welcome & Mission
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Disclaimer:
I’m not a professional. Please modify up or down as needed.
Warm Up – All in Cadence
Side Straddle Hops 12x
Cherry Pickers 9x
Harry Rockets 12x
Grady corns 9x
Mountain Climbers 12x
Imperial Walkers 9x
Intro:
Today’s workout will be in honor of my F3 name — Bog. Creek -> Tow -> Tow -> Rides. I needed a lot of help from a lot of people. That’s what today is about. Partners. You can’t do today on your own.
Main Work
Find a partner you don’t know well:
Partner Squats 12x each
Partner Booyah! Merkens 9x each
Partner Leg Throwdowns 12x each
Partner Burpee / Planks 9x each
Partner Sprint / Recover to Tennis Courts – Come back to pick up the 6 until everyone’s at the tennis courts
Find a new partner
Partner A run back and forth on tennis court while Partner B exercises and then they switch until they complete the following:
129 Shoulder Taps
129 Immastars
129 Squats
Partner Sprint / Recover to kiddie area behind the library
Cheerleader Merkens around the butterfly with all pax
1st rotation – 12x abyss merkens
2nd rotation – 9x abyss merkens
Mosey back to flags
If more time is available then 12x / 9x lunge catch me if you can around the building
Mary
In Cadence – Continue until 6am
Slow Flutter 12x
Big Boys 9x
American Hammers 12x
LBCs 9x
Gas Pumps 12x
Mountain Climbers 12x
Circle of Trust
Countarama / Namearama
WOW – You might have noticed that all our reps were 12’s or 9’s this morning. That was in honor of my favorite Bible verse – 2 Cor 12:9 – that talks about how God’s power is made perfect in our weakness. The idea is that God’s power is most visible in areas of our life where we are weak.