The Wall (Riverside Park) – Casey (Big Spoon) Lofthouse

Big Spoon Q2
Welcome to F3

Mission Statement:
Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership

5 Core Principles:
-free of charge,
-open to all men,
-held outdoors,
-peer-led in a rotating fashion,
-and always ending with a Circle of Trust

Creedo:
Leave no man behind, but leave no man where you find him

Disclaimer:
NOT A PROFESSIONAL, YOU DO YOU AND DON'T SUE ME!!!

AO: THE WALL
DATE: 12/8/2026

PAX Present:
Waldo
Coconut
Mile High
Guardian
Bourbon
Huckleberry
Doubtfire
Isosceles
Spaulding
Jersey
Tumor
Longhorn
Raven
Tarnished
Finkle
Big Spoon

Warmup:

Suck it = 3 count till whenever
Warm up = ?? Count Motivator
SPMICE……. RECOVER!

EMOM Workout: (fast holes)
Minute 1: Max Squats (w/ block)
Minute 2: Max Burpees (Block-ees)
Minute 3: Max Reverse Lunges (w/ block)
Minute 4: Max Sit-Ups (w/ block)
Minute 5: Jog Island

Bring Sally Up!!!! (Push-Ups) FULL SONG

EMOM Workout:
Minute 1: Max Dips
Minute 2: Max Zottman Curls
Minute 3: Max Skull Crusher w/ Block
Minute 4: Max Mike Tyson
Minute 5: Max Side Straddle Hops

Partner up!!!

Partners!!!! Wheelbarrow up Ramp as far as possible, when barrow dies partner takes over! What team can make it the furthest?

EMOM Workout Partners!!!!
Minute 1: Back Extension using benches
Minute 2: Other Partner
Minute 3: Leg Raise Circles CCW
Minute 4: Leg Raise Circles CW
Minute 5: Squat with Block Pass

End workout at 6:08 at the latest!

Count-o-ramma

Name-o-ramma

The 6

LDP3

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