That’s what she said…

6/16/2021

22 Studs chose to do the harder thing today including 2 FNG’s (Welcome War Eagle and Coach Carter).  Pulp, KoolAid, Fruity Pebbles and myself got in over 2.5 miles rucking for EC while Capt Obvious, Grammar, and Bono ran circles around us.  Cars and trucks started rolling in and we quickly circled up and started the beatdown promptly at 5:30!  Here is how it went down with a lot of “that’s what she said” mixed in mainly while completing TABATA.  Something about Bono lasting 8 seconds…:

Disclaimer and Mission: The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership (Grammer got it mostly right)

• SSH X 15
• Arm circles X 10 forwards & 10 backwards
• Cotton Pickers X 10
• Merkins X 11
• Indian Run halfway around the park down to the baseball fields.

7 of diamonds, 4 rounds.  Since we had such a great turnout of studs we split into 2 groups for this:

• 7 Merkins at each base
• 14 Mountain climbers at each base (4 count or 14 each leg)
• 21 Squats at each base
• 28 LBC’s at each base

Mosey to Picnic tables

• TABATA for 4 minutes – 20 seconds on, 10 second rest
• 20 seconds of step ups
• 10 sec rest
• 20 second dips, rinse and repeat for 4 sets each (4 minutes)

Mosey to rock pile

• 21 ct overhead press IC
• Move 2 to the right
• 30 count curls for the girls
• Move 3 to the left
• 20 bent over row
• Move 2 to left
• 20 Tricep extensions
• Move 3 to the right
• 20 v ups Back to original rock
• 30 flutter kicks IC led by Spinal Tap
• 30 American Hammers led by KoolAid

Mosey to flag for Mary

• 30 Squats led by Four Leaf
• 30 Bicycle crunches led by Monarch
• Planked for final minute

COT, Countoramo, Namorama,

Prayer: Injured PAX, Fathers day weekend (reach out to your Father if you have the luxury), all spoken and unspoken request

Announcements: Sasquatch July 31st, Q swap this Friday (not to be mistaken for wife swap)