September 8, 2020

Bolt45s

THE SCENE:
Lovely and gloomy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20 IC
Windmill x10 IC
Mosey lake lap

THA-THANG:
Partner up
Rocham-hand-release-burpee. PAX play rock-paper-scissors. Winner does hand release merkins x current round, loser does hand release burpees x current round. Ties are for losers, so if you tie, you both do burpees.
10 rounds

Croquet Corners:
On the croquet court with partner, do 5 perfect form jungle boi squats. Mosey to next corner. Complete at all 4 corners.
Provide feedback to your partner on what they did well and how they could improve
Application: Do it again and think about your partners feedback.

Mosey to base of big hill.
Bolt 45s
15 tempo squats from full standing to half squat position
15 tempo squats from half squat to bottom position
Take the hill
American Hammer x 20 IC
Descend
Low ground plank hold. PAX hold low plank while each PAX takes turn ascending/descending hill
Take the hill
Bonnie Blair x10 OYO
Descend
Halfway up the hill for Clock Merkins
12:00
4:00
6:00
8:00
Descend
Have one PAX guess a number between 1-10. Steinbrenner chose 7. The number meant nothing but was a fun game to play.
Mosey lap around the lake

MARY:
Freddie Mercury x20 IC
Hello Dolly x15 IC
Rosalita x15 IC
Pickle Pounder x15IC
High plank hold

COUNT-OFF & NAME-O-RAMA:
6

CIRCLE OF TRUST/BOM:
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. My brother-in-law and I have talked about F3 many times. He lives an hour from the closest group. This summer we did a workout together and he got a taste of F3. Two weeks ago, he woke up insanely early to make the workout an hour away. We spoke last night and he’s planing an AO in his town.

2 takeaways:
Planting F3 takes many forms
Always be headlocking

Today’s wicket goes to Rocket Launcher. It takes HIM to launch new AOs and he’s been a shining example of how to do it well.

MOLESKIN:
Bolt 45s are legit. Best served right before a hill ascent.

Nature Boy’s form is so good, we talk about it even when he’s not there. That’s really quite impressive.

Rocket Launcher is particularly bad at rock paper scissors but he did win the final round.

I planned on doing more clock merkins but if you can’t do it, you can’t Q it. I’ve trained for clock merkins on baby hills and was not ready for prime time.

There was a lot of golf and tennis mumblechatter during PLC. This AO is fancy.

ANNOUNCEMENTS:
Iron PAX

QIC:
Speaker
Workout Date:
09-08-2020