Location: Gridlock
Date: 2024-05-18
Weather: Amazing sunrise, and it only got better from there!
Q: Muck
PAX: 10 – Boxcar, Swift, Radio, Subject Matter, Hoser, Molar, Dr. Quinn, Flu Shot, Stache, Muck
Warm-O-Rama
– Willie Mays Hayes (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Tricep pulls (switch)
– Arms across chest (switch)
– Twisty Magoos
– Side Straddle Hops (10, IC)
Tha Thang
First, the pax went to the coupons and everyone brought a coupon to the basketball court.
Next up, Uno… everyone played two cards in rotation and did the number of reps on that card:
RED – Squats
BLUE – Mercans
YELLOW – Big Boy Situps
GREEN – Plank jacks
Reverses and Skips: 10 reps of the exercises of that color
Draw Twos: 20 reps of the exercises of that color
WILD – 5 Burpees
DRAW +4 – Run, tennis court loop
Next up, Benjamins (on basketball court)
Round 1: 25 Curls >>> 25 Walking Lunge Steps >>> 25 Mercans >>> 25 Walking Lunges back to coupons
Round 2: 25 Overhead Presses >>> 25 High Skips >>> 25 Mountain Climbers (2 is 1) >>> 25 High Skips
Round 3: 25 Dips (using coupon) >>> 25 Bear Crawl steps >>> 25 Tony Delks >>> 25 Bear Crawl steps back
Round 4: 25 Coupon swings >>> 25 Side Shuffles >>> 25 American Hammers (2 is 1) >>> 25 Side Shuffles back
Then, there was a Ring of Fire on the tennis courts…. eight stations, 1:30 of PT, 20 seconds of rest:
1. Box cutters
2. Jump Rope
3. Mercans w/ rotation
4. Squats w/coupon
5. Big Boy Situps
6. Lunges w/ twist
7. Curls w/ coupon
8. Manmakers w/ coupon
The catch…. a pax was called upon to tell all the other pax what the mission of F3 is before we began the next round. The F3 mission is:
“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”
After six rounds of the Ring of Fire, the pax returned the coupons and moseyed back to the flag.
Welcome Stache!
End in COT