Invigoration

Posted on Posted in Backblasts
  • When: 09/13/2020
  • QIC: Left Turn
  • The PAX: Snowden, Narco, Bada Boom, Zamboni, Pink Panther, Sushi, Smashmouth, Road Rage

Welcome to F3.

I am not a professional.

We are a men’s group whose goal is the invigoration of male leadership in our communities.

Invigoration – quality of being active or spirited or alive and vigorous

This is not something passive.

This is not sitting idly by and waiting.

This is not avoiding standing up for someone who can’t stand up for themselves.

This is not living a life in violation of your values.

Ask yourself today, what you need to get invigorated about.

 

Let’s workout.

 

Warmup

 

General Warmup

Stair lap

Limp Member

Michael Phelps

Hill Billy

Side Straddle Hop

 

Specific

Stair Lap

Child’s Pose

Chest Stretch

Down Dog

Valdez

Squats 

Side Straddle Hop

 

The thang

 

4 sets of on the 5 minute w /1 Minute Rest

 

Stair Lap

10 Squats

Stair Lap

15 Squats

Stair Lap

20 Squats

Remaining Time Burpee

 

Stair Lap

10 Deadlift

Stair Lap

15 Deadlift

Stair Lap

20 Deadlift

Remaining Time Burpee

 

Stair Lap

10 Press

Stair Lap

15 Press

Stair Lap

20 Press

Remaining Time Burpee

 

Stair Lap

10 Floor Press

Stair Lap

15 Floor Press

Stair Lap

20 Floor Press

Remaining Time Burpee

 

Cool Down

 

Invigoration – It’s a heck of time to be alive. This country is amazing. God is good. Our future can be bright. But it’s on us to make it that way. We can’t sit back and not stand for what is good, and that good, is F3, it’s male leadership, it’s service, it’s being bold when being bold is what is needed. Let’s go.

 

COT

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