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Date: 3/10/2021
Time: 5:30 AM – 6:15 AM
Location: FoD
Q: Dutch
PAX: 19 total:
Charlotte, Lonzo, Mercy, Meatloaf, Beaver, Landslide, Spaulding, Lyman, Footloose, Huckleberry, Geppetto, Bourbon, Red Ryder, Mile High, Huffy, Barney, Woodstock, Rudy, Dutch(Q)F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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
The Thang: ????
We paired up. While 1 ran out and back the other did reps.
100 reps/ team
Jump squats
Wide Imperial walker 2×1
Squat
Surrenders
Bear squats
Crunchy frog
Leg Lifts200 reps/ team
SupermanRepeato as necessary.
Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6.
The 6: Landslide
Ended with the poem Changes by Greta Zwaan, ©2008
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