F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Long live the Alamo.

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Morning amigos. 15 strong came out in the gloom this morning, including three fresh recruits.

Warmorama: 1/2 mile jog up to Rankin Lane Culdsec and back. 

Gave the F3 prepared speech (nailed it): F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Went through the main F3 tenets, the disclaimer and worked our way through the rest of the warmup: 

SSH/CHS/Mountain Climber/Merkins/Flutters/

Mosey to Courts for COP 1 and 2

COP #1Partner burpee and Booyah Merkin

Grab partner. Face partner along width of tennis court. Bear crawl accross the court and complete 1 rep booyah (1 rep is 2 pushups with a hand slap with partner). Recover and jog back to line perform 1 burpee. Repeato until Pax built up to 5x reps.

COP #2 Warby leads four corners. “Lady of night” style:

10 merkins (1)

20 Jump Squats (2)

30 Monkey Humpers (3)

40 LBCs (4)

COP # 3 Triple Check in the lot (from courts to dumpster)

Squats/Decline Merkins/Runner

COP # 4- Mini Dora (50/100/150)

LBC/Squat/SSH

COP #5: Ring of Fire abs

Numbers/Names

Nancy took us out in prayer (thanks brother).

 

FNGs

  1. Jake (brought out by Warby) aka “Rudy.” Diehard Notre Dame fan.
  2. Jim (brought out by Armstrong) aka “Goldeneye.” Says he does government consulting…sure. 😎
  3. John (brought out by Blacktop) aka “Swoop.” Eagles fan.

Mumblechatter about YHC being too nice with the names for the FNGs. All I can say is grab the Q next time boys!

Good deal of SOJ stuff going on this month. We also cap off May with a convergence.

Closing thoughts: Since opening the Alamo, we have had the following FNGs:

  1. Warby
  2. 3 Doors Down
  3. Nap Pod
  4. Armstrong
  5. Cookie
  6. Pelé
  7. Blacktop
  8. Merman
  9. Goldeneye
  10. Rudy
  11. Swoop

 

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