9/17/22 0530-0615 “My Way” @ Grantland
F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.
5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.
F3 credo “Leave no man behind, but leave no man where you find him.”
Pax:
Big Spoon
Rumor
Bourbon
Huckleberry
Flipper
Photon
Longhorn
Spaulding
Guardian – Q
Warm up: 15 SSH IC, 10 chain breakers IC, 10 potato pickers IC
The Thang:
2 teams/human timer station work: 4 different stations (station 1 moves to station 2, 2 to 3, 3 to 4, 4 back to the start)
Station 1/shelter house – 20 box jumps or step ups on the picnic tables (this pax was the timer) then mosey to station 2 for man maker CPRs —> station 3 for burpees —> station 4 for overhead sandbag toss —> sprint back to shelter for beginning of rd #2. Same format with box jumps in the shelter house —> station 2 for curls (solid block up button) —> station 3 for incline merkins —> station 4 for sandbag squats —> back to shelter for rd #3. Same format with box jumps to start —> station 2 for overhead presses (solid block up button) —> station 3 for WMD merkins —> station 4 for BO rows. 5min EMOM timer for 5 burpees (which I was told was weak by Photon but this beatdown was called “My Way” for a reason lol). The playlist was a B- I’d say. I agree with Longhorn, “more Usher” would’ve worked out as well.
COR
NOR
6 – Photon
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