freestate Stair Climbing & Ricky Bobbies in the Soup

Date: 2024-08-06
AO: freestate
Q: Horshack
PAX: Andrew Churchill, FIFA (F3 The Capital), Mechanic, Mark Michael, Pigeon, F3 Scabby, Cannoli FNGs: None
COUNT: 8
Warm Up
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Lounge Act x 10 IC each side
– Windmills x 15 IC
– Monkey Humpers x 15 IC
– Willie Mays Hayes x 8 long count IC
– Cherry Pickers x 15 IC

The Thang:
Leg-o-rama: Ricky-Bobby to Stairs of Insanity
– 15 ascents on the Stairs of Complete Sanity (720 stairs!)
– 25x Squats On My Count
– Backwards run 20yds / 20 Bonnie Blairs IC
– Lunge 10 yds OYO / 10 Apollo Ohno IC
– Broad Jump 10yds to starting line / 3 Burpees OYO
– 25x Squats On My Count

Mary:
– Dolly Flutters x 15 IC
– Leg Lift Rosalitas x 15 IC
– Plank-o-rama w/ 1 leg up
– Protractors
– Long Slow Flutters x 20 IC

Announcements
– Stair Climb in 5 weeks – please take a few minutes to fill out the sign up form: https://forms.gle/PwiKmLbc671xojcB6
– We will be joined by F3 Nation leadership – Dredd, Dark Helmet, Scratch & Win and others for a post-Stair Climb breakfast at Columbia Island Marina.
– They will be sharing the newly focused F3 strategy and investments to continue to pursue our mission to plant, grow, and serve workout groups for the invigoration of male community leadership.

COT
– F3 is growing fast (between 30-40% annually) – but the need for F3 is growing faster
– There is a loneliness epidemic which is global and its having adverse impact on mental and physical health.
– The rates of depression and anxiety are skyrocketing – but alarmingly so for the next generations of men (up 100% for Millennials and 140% for GenZ since 2012).
– Couple these mental health challenges with the physical health of obesity rates, and the need for F3 becomes urgent. – Please join the breakfast and consider making a recurring investment in F3.

Tags: freestate, Andrew Churchill, FIFA (F3 The Capital), Mechanic, Mark Michael, Pigeon, F3 Scabby, Cannoli