Ice Day Beatdown
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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
The Thang:
Warm-up
10 reps each: Arm circles, Windmills, Squats, Block Merkins
5 Rounds 5 Reps
*Increase by 5 reps each round
1. Goblet squats
2. Thrusters
3. Curls
4. Block Rows
5. Block Dead Lifts
EMOM
*10mins
5 Block Swings
5 Block Merkins
5 Skull Crushers
Bonus Round
Circle of Heavy Block Clean and Press
Alternating every rep for each PAX
Count-o-rama: 3
Name-o-rama:
Gulliver
Chubbs
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions
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