Humboldt Park Boathouse.
6 PAX: Homer, Sumo, chick, LeMond, Waddle, Rancid
445 – EC Run
TCLAPS to Homer for calling the EC work this morning. Shoutout to Homer, Sumo, and Rancid for arriving so early that the parking lot was still closed!
0530 – WELCOME, BROTHERS!
F3 – Fitness, Fellowship and Faith
It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership.
F3 is always free, open to all men, held outdoors, led in rotation, and ends with a circle of trust.
Introduction and disclaimer. No FNGs. All the best of pals, this AM!
14 IC – SSH
12 IC – Abe Vigoda
12 IC – Monkey Humper
12 IC – Dive Bomber
12 IC – E2K
12 IC – Mountain Man Pooper
12 IC – Bobby Hurley
14 IC – Goof Ball
Sprint to the end of the parking lot then back
B.O.M.B.S. starting from 5 reps each
Burpee, Overhead Clap, Merkin, Big Boy, Squat
Decrease total reps by 1 each round until complete
Mosey to the baseball fields
ROYAL DECK OF DREAMS
F3 workout deck, Royal cards only
PAX line up at field 1 home base
One man pulls card, calls the exercise
Then he sprints the bases
While the rest perform the exercise AMRAP (As Many Reps As Possible)
When he gets back, the next man in line sprints the bases
And this continues until all men have sprinted the baseline
After 3 cards are pulled, switch fields
1 – LeMond – Monkey Humper
2 – Waddle – Squat
3 – Homer – Freddie Mercury
4 – Sumo – Shoulder Tap
5 – chick – Merkin
6 – Rancid – Dip
7 – LeMond – Plank Jack
8 – Waddle – Diamond Merkin
9 – Homer – American Hammer
YHC called time after 9 rounds
Mosey to Humboldt statue
POST-THANG (in lieu of 6MOM)
DIE OF DREAD, DIE OF DOOM
Two (2) 12-sided die, each PAX rolls both
Q’s favorite of either exercise as shown
Homer – 15 Sumo Squats
Sumo – 1 Min Wall Sit
LeMond – 20 Mountain Climbers
chick – 30 American Hammers
Waddle – 15 Sumo Squats
Count-off. Video Name-O-Rama. Announcements.
“When good things happen, we bake them very quickly into our baseline expectations, and yet the primordial void goes unfilled.”
– Dan Harris on “Hedonistic Adaptation”
Keep it fun, fellas. Variety is the spice of life.
F3 helps me break from my normal routine.
I hope you share your gifts with others this week.
Thank you, Sky Q!