THE SCENE: 32 and great
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
It was FINs birthday. he turned 26 so we did a Fins inspired warm up of :
F. ailure to launch . hold squat for 10 seconds, then jump. Rinse and repeat until you fail to lauch
I. mperial walkers x26 IC
N.ever cross dolly x26 IC. (iron cross while doing Dolly)
Side straddle hops IC x26
THA-THANG:
- La La Leggy, (26 squats IC, 26 lunges each leg, 26 monkey humpers IC, 26×3 calf raises
- 2 burps, run grinder, 10 big boys, 4 hurpees, run, 10 big boys, 6 bropees, run, 10 big boys, 8 body builders, run, 10 big boys, 10 broad jump burps, run 10 big boys. The run was running the grinder back and forth,each run about 70 meters.
- Last but not least Captain spectaculars! consisting of a 1:4 ratio of doing Mr. Spectaculars
- 1= walk hands out, do one merkin, walk hands back, pick up CMU and do 4 squats then 4 overhead presses.
- 2= walk hands out, merkin, walk hands back out again, merkin, walk hands back , pick up CMU for 8 squats and 8 over head presses
- GET IT? 1:4 ratio. Make it to 10:40 and you are feeling it!! over 55 walk out push ups, 220 CMU goblet squats, and 220 over head presses. Rep it out bruh!!
MARY:
no time
COUNT-OFF & NAME-O-RAMA
16 pax became spectacular today!
CIRCLE OF TRUST/BOM:
“A band of brothers, in the sense that we use the words in this book, is not a meeting, a club, a therapy group, or a self-help society. It is the group of men we do life with. It is the team of brothers committed with us to the cause of great manhood. It is the band of men with whom we build a manly culture of inspiration and achievement.” – Stephen Mansfield, “Building Your Band of Brothers”
MOLESKIN:
F3 is that, a band of brothers and so much more than a club, support group , etc..
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.