WARMUP:
10 each in cadence:
– Seal Jacks
– Moroccan Night Clubs
– Cherry Pickers
– Windmills
THE THANG:
Mosey to the pier behind Pacos Tacos:
– “Walk the plank” – plank while partner lunge walks out then and runs back.
– “Plank the walk” – same but reverse lunge walk & nur
– Bear crawl the pier and run back while and partner squats
– Bear crawl the pier and nur back while and partner squats
– Burpee long jump the pier and run back while and partner does Side Straddle Hops
Review: Leave no man behind, but leave no man where you find him.
Mosey to pond overlook:
Al Gore while PAX take a lap around the sidewalk island one a time.
Mosey to dirt parking lot:
Partner up for board of pain.
One PAX runs the a marked off area (about half the lot) while other does:
– Merkins
– Carolina Dry Docks
– Shoulder Taps
– Mountain Climbers
– Flying Squirrels (aka <@U08QLQH6J68> burpee)
Review: 5 Core Principles, plus how we esteem each PAX giving their best effort – not if there are stronger or faster than the other PAX.
Mosey back to amphitheater, stopping along the way at a beach for 10 in cadence of:
– Dips
– Derkins
Big reveal of the other side of the board of pain. One PAX runs a lap around the amphitheater while others do:
– Step Ups
– Bomb jacks
– Imperial Walkers
– Burpees
– Hillbilly Walkers
Review: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
MARY:
Got a handful of exercises in, highlight being Spike’s leading for the first time with Freddy Mercurys.
ANNOUNCEMENTS:
Sweaty Barry next TU
Trout 2 Trout next TH
COT:
Heart health, mental health, unemployment/job search, parents adjusting as kids become adults, adult kids navigating relationships