08/12/2020 – ABSolute Fun!:

Date: 06/24/2020
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon

PAX: 17 PAX – Vila, Mile High, Coconut, Enron, Hannibal, Woodstock, Popeyes, Peach, Isosceles, Meatloaf, Lonzo, Charlotte, Footloose, Landslide, Crab Legs, Lavar, and Bourbon (Q)

F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer

Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
1. We failed on the first try and had to do the burpees. QIC decided to move on for sake of time.

Beatdown:
• Ab exercise for 50 reps then XX merkins, single arm curls, standing skull crushers (start with 10 count then add one rep after each ab exercise) then sprint to cones and back. Repeato.
• Exercises:
1. 50 Leg Levers
 10 Merkins
 10 single arm curls (count each arm; alternating if possible)
 10 standing skull crushers
 Sprint
2. 50 Alternating Heel Taps (count one heel)
 11 Merkins
 11 single arm curls (count each arm; alternating if possible)
 11 standing skull crushers
 Sprint
3. 50 Big Boy Sit-Ups
 12 Merkins
 12 single arm curls (count each arm; alternating if possible)
 12 standing skull crushers
 Sprint
4. 50 Freddie Mercury’s (count one knee/leg) (bicycle kicks)
 13 Merkins
 13 single arm curls (count each arm; alternating if possible)
 13 standing skull crushers
 Sprint
5. 50 LBC’s (crunches)
 14 Merkins
 14 single arm curls (count each arm; alternating if possible)
 14 standing skull crushers
 Sprint
6. 50 Oblique Crunches (each side)
 15 Merkins
 15 single arm curls (count each arm; alternating if possible)
 15 standing skull crushers
 Sprint
7. 50 Flutter Kicks (count one leg)
 16 Merkins
 16 single arm curls (count each arm; alternating if possible)
 16 standing skull crushers
 Sprint
8. 50 American Hammers (each side; use weight if you want)
 17 Merkins
 17 single arm curls (count each arm; alternating if possible)
 17 standing skull crushers
 Sprint
9. Max Plank Hold – Run the Plank
 Hold plank for as long as possible when you can’t hold any longer, sprint to cones and back on repeato until all PAX collapse plank

Count-O-Rama and Name-O-Rama

Learn about the 6: Woodstock.

Announcements.

COT / Prayers and Intentions.