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F3 The Foundry
3/21/21 at 6 amPAX:
Thai Guy
Meatloaf
Rudy
Moana
Houdini
Q: HuckleberryF3 (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 TrustWARM 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’sBETWEEN 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
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