Welcome
F3 Mission & Core Principles
PAX:
Meatloaf
Photon
Mercy
Big Spoon
Coconut
Fat Amy
Viper
Lyman (QIC)
Warmup: 20 Side-Straddle Hops, 10 Windmills
The Thang: the Bill Murray
In honor of Groundhog Day, we paid homage to the classic 1993 film. I first did this workout in 2022 and it proved to be a crowd-pleaser, so did it again 2023 and 2024. Mercy did it last year, now I Qed it again this year.
Opened by reminding everyone of the movie plot, repeating the same day over and over again. Explained that we would have a 3:10 timer and work through the list of exercises during that time, keeping track of where we stop. The timer was “I Got You, Babe” by Sonny and Cher, the same song he wakes up to every day in the movie. After one round, took a 10 count break and then restarted the song and did the same thing, trying to better our rep count by at least one. We did the song a total of four times. A few guys came close to finishing all the work in the 3:10, but no one completed all the work in 3:10.
Exercises:
5 Burpees
10 Imperial Walkers 1:1
15 Lunges 1:1
20 LBCs
25 Merkins
30 sqaUts
35 Rosalitas
40 Randys (arm flaps)
45 Apolo Onos 1:1
50 big boY sit-ups
Countorama (8)
Name-o-rama
Fat Amy was the Six
LDP3
Announcements
Ended in Prayer.
Fun time running back the Groundhog Day workout. Honored to lead today!
Lyman
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