[ao-the-gridiron] F3 3-year Anniversary!

Date: 2025-03-02 AO: ao-the-gridiron Q: Ozborn , Plowman, MinisterOfDeath PAX: A.I., LittleIron, MinisterOfDeath, Plowman, Trumpkin, Diesel, Snickers, Rash, Longfellow, Snickers, Rash, Longfellow FNGs: 3 Snickers, Rash, Longfellow COUNT: 10 WARMUP: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership 5 core principles -open to all men -free of charge -always outside -peer led -always ends in a COT Q Disclaimer -3 years, 3 Q’s -we are not professionals -push yourself, don’t hurt yourself -best workout is your next workout -each of us is going to give you a little flavor of F3 Exercises Mosey down field and back Don Quixote Michael Phelps Toy Soldiers Imperial Walkers THE THANG: MinisterOfDeath’s Portion - Bootcamp Do exercise, run down field, do exercise again, run back, repeat -15 squats -15 merkins -15 big-boy sit-ups -15 Freddie mercuries -15 Lieutenant Dan’s E3MOM - 5 burpees for 15 minutes Plowman’s Portion - Coupons Mini IronPAX -20 curls -20 overhead presses -20 goblet squats -10 WWIII Situps -Murder bunny’s across field and back REPEAT for 10 minutes Ozborn’s Portion - Game Day I got the fun one, ultimate frisbee! No gimmicks, just good old fashioned UF. WARM DOWN: Pick up cones from field ANNOUNCEMENTS: -Welcomed and named FNG Rash after story about how he asked his wife out (you should ask him sometime) -Welcomed and named FNG Snickers after story about his generosity toward a beggar at Safeway (you should also ask him) -Welcomed and named FNG Longfellow because he is a long fellow TAPS: -Mexico mission team -Mod’s baby boy not sleeping -Diesel’s wife’s patience with his parents -LittleIron moving to MN for seminary

Tags: ao-the-gridiron, A.I., LittleIron, MinisterOfDeath, Plowman, Trumpkin, Diesel, Snickers, Rash, Longfellow, Snickers, Rash, Longfellow