The Wall (Riverside Park) – Casey R. Lofthouse

VQ
Welcome to F3

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!!!

Workout:

Suck it = 3 count till whenever
Warm up = 7 Count Motivator
SPMICE……. RECOVER!

Count off, teams of two (takes two to SPOON), while one person is running up ramp and back down the stairs (BE CAREFUL AT STAIR RAMP INTERSECTION), the other is doing the work!

13 (November 13th) Reps Each
Can be at any AO, prefer The Wall (bring Cindy down)

DEBUT:
(B)BS
(I)ncline Merkins (CHEST TOUCH BENCH)
(G)obblett Squats (DEEP)

(S)scissor Kicks (2 is one)
(P)lank Jacks (2 is one)
(O)verhead Press
Z(O)ttman Curls
(N)o Cheat Merkins

ENCORE:
(B)lockees
(I)nchworm Merkins
(G)ood Mornings w/ Block

(S)tep-ups w/ Block
(P)lank 60 count
(O)verhead Tricep Extension w/ Block
(O)blique Crunches (2 is one)
(N)ice To Meet you (2 is one)

REPEAT!

AMRAP FROM HERE

WILL YOU BE THE BIGGEST SPOON? How many repeats???

End at 6:08 at the latest!

Count-o-ramma

Name-o-ramma

The 6

LDP3

Prayer Intentions

PAX:
Guardian
Coconut
Gold Star
Mile High
Bourbon
Purdy
Irish Hoss
Finkle
Waldo
Doubtfire
Geppetto
Isosceles
Nitrous
Rumor
Photon
Jersey
Spalding
Tarnished
Longhorn
Big Spoon
Hamilton – Dog 3.0