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!!