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Date/Time
Date(s) - 03/21/2021
6:00 am - 7:00 am
Site Q -
Location
The Foundry
Categories No Categories
The beautiful track and football field make this a great AO to push your limits.
All PAX are welcome regardless of fitness levels. The workouts are meant to push anyone of any fitness level way out of their comfort zone and get better. No man will be left behind and no man will be left where we found him.
F3 The Foundry
3/21/21 at 6 am
PAX:
Thai Guy
Meatloaf
Rudy
Moana
Houdini
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
WARM UP STRETCH:
20 Count Quad Stretch (10 count each leg)
15 Wind Mills
20 Arm Circles (10 each direction)
20 Count Arms Behind Back (10 count each arm)
THANG:
SETS of 30/25/20/15/10 each…
SET:
Imperial Squat Walkers
Lt. Dan’s
Pickle Pounders
Merkins
Plank Jacks
American Hammers (2 is 1)
Supported Crunches
BBSU’s
BETWEEN SETS:
1. High Knees to first cone.
2. Butt Kicks to second cone.
3. Bear Crawls back to first cone.
4. Lunge-Squats back to start.
COOL DOWN STRETCH:
20 Side Lunges (10 each side)
15 Slow Bend Toe Touches
20 Neck Rolls (10 each direction)
COT:
Houdini was the Sixth