My Qshake Brings The Boys To The Yard
- When
- Saturday, August 8
- AO
- The Yard
- Q
- Cohiba
- PAX
- 18 Cohiba, 3D, backdraft, Blue, Boogie Down, darkhelmet, Drop Thrill, Float Bridge, HarryCarry, Headspin, Hominy, Last Call, Mile HI, Ruby Slippers, Skipper, Soup To Nuts, Warning Track
Mission of F3:
To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with Circle of Trust
Credo:
Leave no man behind, but leave no man where you found him.
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot
The Thang:
1. Light Poles:
Light Pole 1: 10 Burpees
Light Pole 2: 20 Merkins
Light Pole 3: 30 Squats
Light Pole 4: 40 Big Boys
Light Pole 5: 50 Calf Raises
➡ MOT: Lap 1: Mosey between poles, Lap 2: Bear Crawl between poles, Lap 3: Crab Walk between poles
2. Partner Work:
P1: 20 Incline Merkins
P2: Hold plank or Al Gore
Repeat with:
20 Decline Merkins
20 Step Ups
20 Dips
MARY: She does like Qshakes so No Show
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises