Q: 2 percent
PAX: Traveler, Anchor Man, Lazlo, Kodiak
FNGs: Wolverine(not on Slack yet), FNG Bronco, FNG TripAdvisor COUNT: 8
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles (forward & reverse), Moroccan Nightclubs, Don Quixote’s, Willie Mays Hays, Cherry Pickers, Downward Dog, Kobra Kai
THE THANG: • 25 burpees – On my count. It’s not about the actual number of reps. It’s about maximum effort. • Mosey to W&L, hopped the fence
• 3 stations – 3 rounds
1. Pull up bar – Each PAX completed 10 pull ups (or max effort) while the other team members alternated between wall sits and balls to the wall. 2. Ricky Bobby – 1 lap around the track, PAX in the back sprints to the front.
3. Football field (line up on the goal line) – broad jump to the 10 yard line, perform 10 merkins, murder bunny to the 20 yard line, 10 merkins, bear crawl to the 30 yard line, 10 merkins, back peddle to the goal line • Closed out with 10 Australian Merkins
• Mosey’d back to the Sandlot
MARY: • Toy soldiers, Box cutters, flutter kicks, American Hammers, Nolan Ryan’s
ANNOUNCEMENTS: The Murph 5/30, Memorial Day Picnic 5/30 Lake Accotink Park 11-3pm, Bone-A-Thon 5/21. Prayers for @Traveler’s sister who is pregnant, prayers for 2%’s father who was recently diagnosed with Parkinson’s
COT: On the leadership call this week, Major Payne, reinforced the core principles of F3 and stated the mantra: F3 is a national network including 3,233 free, peer-led workouts for men in 247 regions. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
We are not just a workout group. We are a community. It’s not about the reps. It’s about putting forth the maximum amount of effort in everything that we do to make ourselves and each other better men.