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Backblast: September 5th, 2024
AO: Armory
PAX:
Carmen Sandiego (Q)
Echo
Meatloaf
Waldo
Vespa
Lonzo
GMO
Jimmy Hart
Salisbury
Doubtfire
Astro
Rudy
Purdy
Norm
BulldogWorkout: Total Body Burn (with 80’s genre music)
FNG’s: N/A.
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.The five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.Warmup
SSH x 10
Windmills x 10The “Thang”
9 minutes – Upper Body Agony
9 minutes – Cardio Version 9.0
9 minutes – Lower Body Explosion
6 minutes of Mary1st round
Merkins x 20
Carolina Dry Docks x 20
Bicep Curls x 20
Overhead Presses x 20
Tricep Curls x 20
Nolan Ryans x 20 each side2nd round “Kmart Blue Light Special!
Run with Blocks 45 seconds
Mountain Climbers 45 seconds
Run with Blocks 45 seconds
Block Burpees 45 seconds
Repeat cycle 3 times3rd round
Russian Dips x 30 (each side)
Squats with Blocks x 40
Calf Raises with Blocks x 40
Knee to Chest Jump x 40
Repeat 20, 10, 5 sets4th round
BBS x 30
AH x 30
Canoes/Kayak x 30
WW3 SU x 15
RepeatCount-O-Rama – 15
Name-O-Rama
The Six – Jimmy Hart
LDP3
Ball of Man
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