*** Due to injuries, Sir Wallace was unable to fulfill his duties as the current reigning “Q”, therefore an HIM was able step up to continue the obligations of the Q for the remaining duration of the Beatdown.
QIC: Lancelot w/ Olympus on Warm-ups
AO: Adventure Park, LWR
When: 08/22/2020
PAX: Chilipepper, Sweetpepper, Pyro, Posh, BP20, Redcard, Olympus, Hammerhead, Big Mac, Lobstah, Drake, Spackler,
Number of Pax: 14 Number of FNGs: 1 – “Hammerhead”
Introduction:
WELCOME TO F3.
This is a free workout, open to all men, rain or shine.
It is peer led group in a rotating fashion. Ends in a Circle of Trust.
I am not a professional. Modify as needed
Warm-O-Rama: Q’ ed by Olympus
Mosey: Around Park and back to the Echo Chamber
Various Exercises to build running techniques and posture.
The Thang
Perform the required set of exercises ————> run to the other side & perform 10 Burpees, ——–> then return
After each full set of the specified exercise has been fulfilled, run a lap around the outside of the Chamber. —-> on to the next exercise
***one can do the whole set of the required exercise or break it down into intervals with the required 10 burpees after each interval, until the full required set of exercises have been done. Keep in mind, the more intervals, the more burpees.
100 squats 90 LBCs 80 Carolina drydocks 70 Freddie Mercuries 60 Merkins
50 Flutter kicks 40 Lunges 30 Big Boys 20 Imperial Walkers 10 American Hammers
Circle of Trust
FNG: Mateo “Hammerhead”
Iron Pax Challenge starts Tomorrow, Sign Up! Work-out posted on Sundays, Friday/Saturday work-outs w/ Chillipepper
GrowRuck Alamo is pushed back to April 2021. Louisville is “on the fence”, but will know next week. Lancelot will be in on that discussion, due to the idea of having the (2) postponed Growrucks possibly scheduled before our FL Growruck and how it will impact our planning and attendance.
F3 10th Anniversary still open for registration.
Praises: To “Cancel” and the Clearwater guys on their initiative and motivation with their progress with their new week day AOs and to “Ricky Bobby” on his efforts and passion for the beginnings of a new AO in Sebring, F3 Heartland.
Prayers: Drake’s sons, Sir Wallace, Bing, Teachers, School Administrators, Military, Medical Specialist, First Responders, Law Enforcement, Farmers, and to the F3 brothers facing their own challenges, physical and mentally.
“After I looked things over, I stood up and said to the nobles, the officials and the rest of the people, “Don’t be afraid of them. Remember the Lord, who is great and awesome, and fight for your families, your sons and your daughters, your wives and your homes.”
Nehemiah 4:14
Always Blessed & Honored… “Life’s good, you should get one.”-Lancelot
