Boot camp style workout. On the River. Amazing way to watch the sun come up and start the day with sweat pouring over your rejuvenated soul. Some ramps, lots of steps, a little concrete, a little grass, all the fixens for beautifully scripted beatdown!
Best Parking is on Cherry Street. **Please be considerate when you park on the side streets, keep the Mumblechatter at a minimum out of respect for the residents.**
THE WALL OF DOOM
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 Foundry
Warmup:
Suck it = 3 count till whenever
Warm up = 7 Count Motivator
SPMICE……. RECOVER
THE THANG:
Partner up (PARTNER = TIMER)!!!
One partner does one trip up the stairs (quickly!!!), 5 wall burpees at the landing, THEN FINISH TO TOP AND BACK DOWN (carefully!!), other PAX does reps shown below, total reps additive between partners…
200 REPS OF EACH:
SSH
Plank Jack Shoulder Taps
BBS
Goblet (cinder) squats
Calf raises
Cinder Curls
LBC
Mike Tyson’s (use block, chest to block)
(A FEW TEAMS MADE IT TO MIKE TYSON’S, NEXT REV WILL DO 150 REPS TO SEE IF IT WE CAN COMPLETE THE WORKOUT)
Feet Over Block (LH / RH) (2:1) laying down
Penguins
Over Head Press
Dips
Plank (any) one PAX trip
Add as necessary (PAX CHOICE)
Pax Present:
Photon
Ten Pin
Huffy
Gold Star
Bobber
Piggly Wiggly – 6
Bellagio
Longhorn
Shepard
Tarnished
Waldo
Big Spoon – Q
End workout at 6:08 at the latest!
Count-o-ramma
Name-o-ramma
The 6
LDP3
Announcements
Prayer Intentions
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