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.
10 PAX were too legit, too legit to quit this morning at #MMM. Their story is as follows:
Warm Up
Side Straddle Hopx25, Windmillx10, Imperial Storm Trooperx10, Toy Soldierx10, Moroccan Night Clubsx50, Dingle Berry Pickersx10
Head over to the Kettlebells
Goblet Squatx10, Lawn Mower rightx10, Leftx10, Shoulder Pressx10, Curlsx10, Skull Crushersx10, on your six-chest pressx25
· Pulse ‘Mericans or Staplers x20 – Run a Lap
Head over to the Pavilion – Work to Failure – Goal – Perform each exercise until failure and then move on to the next exercise.
· Overhead Press
· Skull Crushers
· High Curls
· Low Curls
· Sumo Squat
· Squat to Press
· BRO – Bent Over Row
· Lunge Figure 8
· Upright Row
· Stock the Shelves
· Chest Press
· Uneven ‘Merican on Kettle Bell – Alternating sides
· WWII Kettle Bell Sit Up
· Kettle Bell Russian Twist
· Lawn Mower Right
· Lawn Mower Left
· Full Curl
· Goblet Squat
· Squat to Press Right
· Squat to Press Left
· Squat to Press Left
Cool down
Goblet Squatx5, Lawn Mower rightx5, Leftx5, Shoulder Pressx5
Mary – x15 each
Low flutter, Rosalitta, Pretzel Crunch-Rightx15 / Leftx15,
Moleskin:
Hammerinthian 19:91 – Go forth my Brothers and be too legit, too legit to quit. The crew today was definitely legit.
Our thoughts and prayers go Crab Legs and his family. We also are praying for Waffle House Omaha, during his time of need. He is not our LKN Waffle House as we discovered this morning, but he is our brother nonetheless.
Always a pleased to work out with such a great bunch of men. Thank you Omega and thank you to all the PAX.