06.09.2023 Circuit Training w/ Coupon

AO: Lightning Rod

QIC: @Goon

PAX: @Red Curry, @Stray Cat, @Rip, @Two Dollars

Conditions: 57deg, overcast with a light drizzle that was awesome!

MISSION | PRINCIPLES | DISCLAIMER

The mission of F3 is to plant,  grow and serve small workout groups for men for the invigoration of male community leadership.

Warm-O-Rama

SSH – IC – 25

Imperial Squat Walkers – IC – 10

3rd Graders – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Halos – IC – 10

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Partner Arms – OMC – 10sec

Bobby Hurleys – OMC – 10

Mummy Kicks – IC – 10

MOSEY to field

[was a good introduction to at least 2 of the exercises]

THE THANG: Circuit Training with Coupons

Tabata timer set up for 30 sec followed by 5 sec rest (to transition to next exercise)

Set 1 (all with coupons)

• Shoulder press
• Squats
• Curls
• Reverse lunges
• Bent Over / Lat rows
• RECOVER

Set 2

• Bobby Hurley’s  [Squat down, slap ground with both hands, leap up, and take a jump shot]
• Mummy kicks  [Arms out in front, alternating hop kicks & scissor arms]
• Merkins
• Low plank Peter Parkers
• Squat jabs
• RECOVER

1minute Rest between full circuits

Rinse and repeat alternating sets each time X3

• MOSEY back to flag pole with coupons

• [beatdown allowed for great mumble chatter]
• [constant motivation by everyone throughout it all!]

MoM:

Hill Billies – IC – 10

COT:

Gentlemen,

The hardest part of what we do is getting out of bed.  The choice to greet the rising sun with determination and grace is a testament to your unwavering commitment and indomitable spirit.

In these precious moments before the world awakens, you are forging a path towards greatness. While others may still be lost in slumber, you have chosen to seize the day, to embrace the rhythm of your own heartbeat and the symphony of your breath as you embark on your run.

As your feet meet the pavement, feel the connection between mind and body growing stronger with each stride. Embrace the solitude and let it become your sanctuary. In these quiet hours, you have the chance to set your intentions, to cultivate resilience, and to build the mental fortitude necessary to overcome any obstacle that may come your way.

Remember that it’s not just the physical benefits of working out that make you exceptional. It’s the mental clarity, the emotional strength, and the unwavering belief in yourself that propels you forward. With each step, you are writing a story of determination, perseverance, and self-discovery.

Through the darkness, you are chasing the light. You are defying comfort zones and transcending limitations. Your dedication, discipline, and relentless pursuit of excellence make you a force to be reckoned with. Every moment & ever mile you conquer is a testament to your resilience and a step closer to your dreams.

ANNOUNCEMENTS:

• Ruck, BBQ, Cornhole Tourney @ Output’s. Saturday 06/10 4pm.
• Timberline Trail in August.
• Someone please plan a CSAUP for June.
• Beaverton Expansion. Saturdays @ 7am @ THPRD. Try to attend.
• PROMOTE PROMOTE PROMOTE

• [COFFEETERIA]