whistle while you f3 presidential work at farm boys

July 20, 2021

WHEN: July 20, 2021
QIC: Vice
PAX: Bogey, 5-hole, Spam, Singlet, SeaBass, Balki, Golden Boy
LOCATION: Farmboys
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This month with a lot of people traveling in and out of town, I wanted to start something that I knew would push myself and others to keep getting stronger throughout the month so I came up with the F3 presidential fitness awards. Here is the workout.

Each exercise is performed for a minute and the totals are counted. They must be done with a partner to make sure they are getting the full range of motion. To complete the challenge it must accompany a 1 mile timed run so we ran over a few minutes but most were Ok with the few extra minutes.

Merkins, Squats, Sit and Reach, Shuttle Run, Bent-Knee Situps, Block-Curls, Blockies, V-ups, Swings

We finished off the work with what I call the triple stack pyramid of merkins, arnold presses and overhead claps- up to 5 and back down to 1

Google Spreadsheet for viewing entries

Google Form to enter Mile run or other workouts

COT: Thanks for letting me lead you all today and I appreciate all of you coming out. You can copy and paste the google form into your browser to enter your own data or other folks can join us throughout the month and let’s see who might be the top person in each of the workouts and at each location for each age category.