Nascar
Date:10-28-23 AO: Squirrel City Q:Drapes PAX: @The Package, @So-crates, @El Capitan, @Waterboard (Jeff Liebert) Warmup:SSH x15Seal Jacks x 15Cross body toe touch x 20Merkin x 15Squat x 15 WW1 x 15Sit ups x 15Flutter …
What is F3?
Our five core principles state all workouts are free of charge, and workouts are open to all men. They also are held outdoors — rain or shine, heat or cold. Men who participate also lead the workout in a rotating fashion, with no training or certification necessary. Finally, workouts end with a Circle of Trust.
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Date: 10/14/23AO: #ao-squirrel-cityPAX: @El Capitan @Waterboard (Jeff Liebert) @So-cratesFNG: NoneQ: @So-cratesTotal: 3 Warm-o-Rama:-Side straddle hops in cadence-Seal Jacks in cadence Variations on the across the field mosey:-regular mosey-skips-lateral slides-Frankenstein walk/single leg deadlift-180 snowboarder squats PAX …
The Basics
Date: 10/12/23AO: Perfect StormQ: @BigfootPax: @ScooterCount: 2 Getting Perfect Storm started up again! The warmup:15 SSH in cadence 10 Windmill in cadence 10 tempo squats in cadence 16 (8 each direction) arm …