Warm-Up
- SSH
- Imperial Walkers
- Good Mornings
- OH/Seal Clap Combo
- Pax Choice
Reviewed the five tenets of F3:
- Free
- Open to all men, regardless of age, fitness level, favorite football team, etc
- Occurs outdoors, rain or shine
- Peer-led, in a rotating fashion, and with no formal certification necessary
- Always ends in COT
Main Event – Pyramids on the Tennis Courts
3 Exercises, 3 Modes of Travel
Round 1:
- Bear Crawl one court, then 1 Burpee with 1 Merkin
- Bear Crawl one court, then 2 Burpees with 2 Merkins in each Burpee
- Bear Crawl one court, then 3 Burpees with 3 Merkins in each Burpee
- So on and so forth, on up to 5 Burpees with 5 Merkins in each Burpee, and then we worked our way back down the pyramid (4-3-2-1), crawling one court and then doing corresponding burpees with merkins.
Round 2:
Similar to Round 1, but with Mountain Climbers as the exercise, and Lt Dans as the mode of travel. Pyramid was 5-10-15-20-25-20-15-10-5 of IC MC.
Round 3:
Heels to Heaven as the exercise, and Crab Walk as the mode of travel. Pyramid was 5-10-15-20-25-20-15-10-5 of IC H2H.
Mary
Merkin ROF (10 merkins each)
Announcements
- Habitat for Humanity volunteer build continues this weekend. Reach out to Catskill or Rebar for details.
- Q Sheets need your support. Do your part. Give back to the group.
COT
Thank you as always for the opportunity and the support today.
Challenging times continue to surround us. It’s easy to get mad, inpatient, perhaps flummoxed, vexed, or just downright mean. None of those emotions or their related actions help. It’s harder to stay calm, be patient, and practice kindness. But the harder path is what Men strive for. Act like Men. Be kind and patient. Aye!