Official weather is recorded as 79F with 84% humidity and a wind blowing at 3mph from west/northwest to east/southeast. Visibility 10mi.
The mission of F3 is to Plant, Serve and Grow small workout groups for men for the invigoration of male community leadership…and today we did exactly that by conducting simultaneous small workouts at two separate AOs.
Warm-up in cadence:
- 10 Merkins
- 20 SSH
- 10 Windmills
- 10 Frankensteins
- 10 tapity taps taps
- 10 LBCs
- 10 Forward & 10 reverse Baby Arm Circles
Mosey over to the traffic circle at LLR & Nature View Drive.
The Thang:
Lunges around the large traffic circle – mosey on the roadway, around Long Lake stopping at each intersection to do one of the following exercises (not necessarily in this order):
- 10 Imperial Walkers
- 10 Freddy Mercurys
- 10 Mountain Climbers
- Minute of Big Boy Situps
- Nan’tan selection: Minute of Burpees
- Newest PAX (Bandit) selection: Minute of LBC
- Minute of Monkey Humpers
- Minute of Squats
- 10 Flutter kicks
- Minute of Al Gore
Mosey to traffic circle for a round of duck walks.
The Finale
Mosey to the courts for a pre-halloween “Gutbusters” finale. The song “Ghostbusters” by Ray Parker Jr. was played for the PAX. All PAX started in the plank position. On the word “Ghostbusters” PAX completed one burpee and return to plank. Bonus: On the phrase “who you gonna call” PAX completed one plank-jack.
Beatdown concluded at 6:16 AM.
COT – Prayers for our fellow PAX at the new AO. Prayers that we focus on all that is right today and not as much on what is wrong in our lives. Prayers that all of us will be better fathers, husbands and men.