by BartmanEmbrace the Rain
Q: @Dem Apples
Welcome to F3
25x Supermans OYO
Mission statement: Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our credo is to leave no man behind and leave no man where you found him.
5 core principles: Free of charge, Open to all men, Held outdoors, rain or shine, Peer Led in a rotating fashion, End Circle of Trust
Caveat: I am not a professional, modify as needed
Warmups IC:
Side straddle hops
Grady corns
Cherry pickers
Imperial walkers
Thing:
Mosey down Vernon street, right on Lincoln, right on oak to parking garage, pick up the 6
Bataan Death Crawl (Split into groups of 4)
Lvl 1 Exercise: 5 merkins, MoT: bear crawl
Lvl 2 Exercise: 5 Carolina dry docks, MoT: lunge walk
Lvl 3 Exercise: 5 plank jacks, MoT: Crab walk
Lvl 4 Exercise: 5 merkins, MoT: bear crawl
Lvl 5 Exercise: 5 Carolina dry docks, MoT: lunge walk
Lvl 6 Exercise: 5 plank jacks, MoT: Crab walk
On top level of parking garage
25x captain thors OYO
Travel downstairs back to flags. At Roseville square 11s
1x prisoner squat, mosey across square, 10x merkins, mosey back continue to 11
Mary (IC):
LBCs
Freddie Mercurys
COT, Countorama, Nameorama, Words of wisdom, Announcements
Words of Wisdom: Thank you for taking the red pill with me this morning. Growth is achieved through doing hard things. Your commitment to getting right continues to encourage me to do the same.