SSHs, weedpickers, imperial walkers, merkins, sun gods, michael phelps.
Broke the PAX up into 5 groups of 4 men each. The groups started at the flag (thank you High Dive) with five burpees then ran to a station and performed the prescribed exercises at the station then ran back to the flag for 5 burpees then to the next station and so on. Five stations laid out in a star shape.
5 Diamond Merkins
15 Jungle Boi Squats
5 Overhead Press
10 Block Overhead Flutter Kicks (4 count)
15 Block Squats
5 Mike Tysons
10 Box Cutters
15 Bonnie Blairs (each leg)
5 Decline Merkins
15 Monkey Humpers
Backwards Run Uphill
5 Hand Release Merkins
10 American Hammers (4 count)
Finished with about 5 minutes of some Hail Merkin Mary (10 merkins, 20 reps of an Ab exercise, rinse and repeat).
Maaco was the 6th man. He was Eh’d by a real stud. Shared about his family and how his 1 year F3-versary is coming up in November.
Naked Man Mole Skin
Took the idea for the “starfish” type of BD from PieBar (thanks man) and modified it slightly. F3 is a starfish organization. No central leadership, it’s pressed out to the appendages. Plant, Serve and GROW!
While the PAX worked out, they were asked to discuss in their groups something that they are struggling with right now in their life and something that they are accelerating (succeeding) with in their life right now. Thank you to HelloKitty for that idea from his COT podcast.