THE SCENE: Overcast, 62°F, Feels like 62°F, Humidity 89%, Wind 8mph from SW – by Klimat.app
F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH 30x IC
Tempo Squats 10x IC
LBAC 15x IC Forward & Backwards
THA-THANG:
Mosey to the Gresham parking lot
Bear With Me
Bear Crawl & Exercises
10-yard Bear Crawl
20 Air Squats
10-yard Bear Crawl
20 push-ups
10-yard Bear Crawl
20 ruck curls
10-yard Bear Crawl
20 4-count flutter kicks
10-yard Bear Crawl
20 4-count mountain climber
10-yard Bear Crawl
Hold plank until six catches up
10 Burpees
Repeat Bear Crawl & Exercises
Mosey around to the end of the parking lot
Repeat Bear Crawl & Exercises
5 Manmakers IC
Repeat Bear Crawl & Exercises
Mosey back to AO
MARY:
Captain Thors 5x
Boat Canoe
COUNT-OFF & NAME-O-RAMA
4 HIMs CIRCLE OF TRUST/BOM:
As men, we need challenges to grow. These challenges can come from our work, our families, etc. but they are needed for us to constantly improve. These workouts are meant to push and challenge us. Find opportunities for challenges and embrace them. MOLESKIN:
THE SCENE: Partly Cloudy, 66°F, Feels like 66°F, Humidity 65%, Wind 2mph from SSW – by Klimat.app F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH 30x IC
Tempo Squats 10x IC
LBAC 15x IC Forward & Backwards
THA-THANG:
Mosey to the long front parking lot
Bear With Me
Bear Crawl & Exercises
10-yard Bear Crawl
20 Air Squats
10-yard Bear Crawl
20 push-ups
10-yard Bear Crawl
20 ruck curls
10-yard Bear Crawl
20 4-count flutter kicks
10-yard Bear Crawl
20 4-count mountain climber
10-yard Bear Crawl
Hold plank until six catches up
10 Burpees
Repeat Bear Crawl & Exercises
Mosey around inner parking lot
Repeat Bear Crawl & Exercises
5 Manmakers IC
Sandbag Toss down the parking lot Indian run style
1 PAX power clean sandbag & toss to next cone, all other PAX doing overhead claps, flap jack until all PAX have completed sandbag work
Repeat Bear Crawl & Exercises
Mosey around inner parking lot
Lunge to AO
MARY:
Flutter Kicks 20x IC
Captian Thors to 6 BBS & 24 Hammers
Dealers choice:
Simmons: Box Cutters 20x
Tractor: Ring of Fire – leg raised, 1 PAX runs around circle pushing all legs down, flapjack until all PAX have run
Boat Canoe to finish with:
Moroccan Night Club in Canoe 2x
James Bond at the finish
COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG newly minted Stickers CIRCLE OF TRUST/BOM:
As men, we need challenges to grow. These challenges can come from our work, our families, etc. but they are needed for us to constantly improve. These workouts are meant to push and challenge us. Find opportunities for challenges and embrace them.
MOLESKIN:
Jordan Peterson – Talks about Men in the church
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
