5! = 120

THE SCENE:

1/20 – INAUGURATION DAY. 37 Degrees outside. Clear cool morning.

F3 WELCOME & DISCLAIMER

F3 is a free workout for men focused on fitness, fellowship, and faith. I am not a professional so take all I say as a suggestion. Push yourself but don’t hurt yourself. Modify any exercises as necessary. We are all here to get better. Also I’m a mathematician by heart and have some fun number facts along the way.  Let’s go. 

WARM-O-RAMA:

Motivators – 5, 4, 3, 2, 1 and then 1 to 5

Song – My Shot Hamilton

Start running in place. When you hear “shot” drop for a burpee. 

THA-THANG:

Mosey to LATs by playground

120 is the sum of 4 consecutive powers of 2 (8 + 16 + 32 + 64)

8 Dive Bombers

16 Carolina Dry Docks

32 Merkins (however you like)

64 Dips

Repeat until all in or 10 minutes

Mosey to the Bicycle Circle

120 is the sum of 4 consecutive powers of 3 (3 + 9 + 27 + 81)

3 Box Squats

9 Jump Lunges (2 = 1)

27 Froggers

81 Calf Raises

Repeat until all in or 10 minutes

Mosey to Playground

120 is the sum of 4 consecutive primes (23 + 29 + 31 + 37)

23 Mountain Climbers

29 American Hammers

31 BBSUs

37 Flutter Kick

Repeat until all in or 10 minutes

MARY:

120 is the smallest number to have 16 divisors

20 Freddie Mercuries

120 is one less a square

20 Hello Dollies

120 is 2 in the ancient Babylonians base-60 system

20 LBCs

Moses was 120 when he died – ask Costello

20 Pickle Pounders

A basketball rim is 120 inches off the floor

20 Peter Parkers

120 is the number you call in China for a medical emergency

20 Gas Pumpers

COUNT-OFF & NAME-O-RAMA: 14 PAX

CIRCLE OF TRUST/BOM:

Character matters more than career. Character matters more than what others think. Character is the to-date sum of our past actions. We cannot make it in a day, and we cannot lose it in a day. We may make the wrong choice, but moral failures are the result of many poor decisions along the way. Today, on this inauguration day, 1/20/21 – regardless of your political convictions or your personal affiliations – I challenge you to be men of character. In fact, your character is often best revealed in the place of challenge and sacrifice.

MOLESKIN:

ANNOUNCEMENTS: