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Date: 8/31/2020
Time: 5:30 AM – 6:15 AM
Location: The Gauntlet – Rivercrest Park
Q: Dutch
PAX: 19 total:
Ringo, Stalker, Crab Legs, Enron, OK, Gypsy, Van Goh, Casper, Huffy, Bourbon, Gepetto, Woodstock, Meatloaf, Charmin, Viva, Stark, Popeyes, FNG – Riverdance, 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: What the F3?
Started off with the 10 minute burpee challenge. Then switched to deconstructed burpees.
Deconstructed burpees – start with 5 reps and increase by 5 with each lap.
Corner 1 – plank tuck
Sprint to next corner
Corner 2 – Merkins
Sprint to next corner
Corner 3 – Jump Squats
Sprint to next corner
Corner 4 – Air Press
Sprint to Corner 1Then we got a taste of IPC week 1
EMOM
First minute – 3 burpees, Hand release release Merkins
Second minute – 3 burpees, leg raises
Third minute – 3 burpees, jungle boy squats
Fourth minute – 3 burpees, big boy sit ups
Fifth minute – 3 burpees, standing forward lungesThen we circled up for COT (Count-O-Rama, Name-O-Rama, The 6 and naming FNG).
The 6: Gypsy
Q spoke about international overdose awareness day.
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