Bedpan
Not a Sport
Capslock
Black widow
Double check
Leatherneck
Ccr
Jk
Off shore
Loafers
Deck
Venus
BV
Temp: 70ish
Gloom Factor: Moderate
Got a frantic call from Faulkner last night needing a Q sub for today. Naturally, I leapt at the chance to step in and inflict some woggle on the PAX. Turned out my designed Iron Pax Week 0 was welcomed with chagrin from Leatherneck and Offshore, “Man, that’s what we did at Purple Cow on Monday”. Learning from that: 1) Post BB so we don’t repeato the Qs 2) Stay informed on the Slack channels that you don’t always post to as a regular.
Mosey around the Racetrack loop w some side shuffle, high knees, butt kickers and Politicians up to the Valet lot of Brentwood’s tallest building for
WOR:
SSH X 13 IC
IW X 13 IC
SQUATS X 13 IC
IRON CROSSES X 5 IC EA side
SCORPIONS X 5 IC EA side
AL Prom Dates (finishing position) x 13 IC
THANG:
Partner up for BV Classic at The Racetrack…up to the top of BTB, wall sits for the 6, head back down to Holler N Dash as the THANG gets laid out.
Merkin/Squat Combo w 10 Burpee Speed Bump at the Top Six Rounds
Odd Ascents – Merkins
Even Ascents – Squats
5,10,15,20 at each landing
IPR (Indigenous People Run) back to startex.
Hold Plank for 6
Merkin ROF while we waited for PAX to recite:
F3’s Mission
F3’s 5 Core Values
F3’s Credo
Mary:
F Kix x 30 IC
Merkins 5 Sgl Ct
Al Prom Dates x 13 IC
MERKINS X 5 sgl ct
Ola Dolly x 13 IC
MERKINS X 5 Sgl Ct
Beast R/L x 10 IC
F Kix x 13 IC
Time
NMM:
Great work today men. Always a pleasure to lead. Sorry about the confusion with the work this am. Duly noted for next time. Love partnering up, hope yall got to know a bit more about one another.
Don’t forget why we do what we do and how we do what we do…
To reinvigorate male community leadership through small peer led workout groups:
Open to all men
Held outdoors
Free of charge
Led in a rotating fashion of peers
Always ends in COT
We never leave a man behind but we also never leave him where we found him.
Now get out there and share those things with another man in need i.e go EH some Sad Clowns.
BH:
IronPax Challenge begins Monday 0530 @ Detention, Westeros, Purple Cow and The Skunk
Sign up here:
https://f3greenwood.com/ironpax-form/
5 Year anniversary 14 Sept RSVP here:
https://forms.gle/J5aZeYK4mb5LLHia9
YHC,
BV