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All the B’s Beatdown
Fitness – Fellowship – Faith
The Mission of F3: 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 TrustThe Thang
Cotton/potato pickers
Lap around theater, then 10 burpees and 20 SSH
Mosey with cinder block to station with ledge for dips
Station 1
Round 1 (8 minutes AMRAP)
10 Dirty girl man makers (3 merkins, 3 curls w/block, and 3 presses w/block) and 10 flutter kicks 2 is 1
Round 2 (8 minutes AMRAP)
20 squats w/block, 20 dips, 20 kettle bell swings
Mosey with block to station 2
Station 2
Round 1 (8 minutes AMRAP)
10 super uhauls (curl, press fwd, press up) 10 lt. Dan’s
Round 2 (8 minutes AMRAP)
20 calf raises, 20 LBCs, 20 curlsCOT
Smokey was the 6 and told us about his journey and progress he has had since joining F3. He truly motivates all of us.
Ben Cramer was the FNG, and he explained how he and his wife keep having kids and he keeps going to school. So in true F3 Black Swamp fashion he got the name “Dropout.”
Closed with a short prayer.-
PAX in attendance:
Woodstock, Bongo, Dropout, Hacksaw, Isosceles, Smokey, Simmons, Mercy, Lonzo Q.
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It’s rucking time!
PAX: Mercy, Isoceles, Woodstock, Hacksaw, Simmons, Bongo (Q)
The Thang: Ruck
3.04 miles, average pace 16:00 minutes miles.
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