- 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