Nomad’s pearls on a string

AO: Thunder Chicken

BeatDown Date: 10/08/2021

PAX:

Number of Pax: 11

Pax Names:

Ripcord
Knockout
Wonka
Doughboy
FNG – Mr. White
Rosco
Fish n Chips
Yazoo
Stoner
Casper
Nomad

Number of FNGS: 1

FNG Names: Mr. White

QIC: Nomad


Introduction

Disclaimer – not a professional, workout at your own risk, modify as needed

Mission – plant grow and serve small workout groups for the invigoration of male community leadership.

Credo – leave no man behind but leave no man where you find him

5 core principles

(1) Free of Charge
(2) Open to all men
(3) Held Outdoors (rain/shine, heat/cold)
(4) Peer led, rotating fashion, by men that participate in the workout, no certification necessary.
(5) Always ends with COT

Explain the basic structure of an F3 workout:
Warm-A-Rama
Thang
6MOM
COT

Warm-O-Rama

Arm Cirlces
Front hang
Spread and hang
Squat and spread
Squat and spread
SSH 20
Abe Vigota 15
Front Clap 10
Top Clap 10
High Knees 10
Copperhead Squat 10
Copperhead Merkin 8

The Thang

Mosey up the hill hit each one of these at a light post with mosey in between.

7: Burpees
14: Big Boys
21: Lunges
28: Merkins
35: Squats
42: SSHs

Mosey to another spot for next sally routine

Bring Sally Up – music routine
Sally routine: leg lifts
sally up = legs all way to 90°
sally down = 6″ off the deck

Mosey to the side of the baseball field.

Partner up – 150’s – 1 partner moseys to spot and back while partner does exercise. Cumulative to 150 of each.
-Carolina Dry Docks
-Appollo Onos

Mosey back to the hill and work lights back down with mosey in between lights.

7: Burpees
14: Freddie Mercury’s
21: Lunges
28: Monkey Humpers
35: Plank jacks

Mosey to near the vehicles.

MARY – CORE
Calf Raises
Suzanne Sommers

Circle of Trust

TAPs= Dutch Oven, Badger, Emma Hannaford

Announcements= 2nd F lunch today at Tacos 4 Life in Rogers

Naked Man Moleskin

First FNG today at AO Thunder Chicken and also a record of 11 PAX. Let’s keep this momentum going and grow this thing!!

Leave a Reply