14/08/2024
BACKBLAST!
Date: Wednesday, 14 August, 2024
Team: Yokosuka Gunkan
Participants:
Q:
FNG: 0
Total: 6
Conditions: Like a sauna out there with the smell of the sea on the wind 🐟 🌬️ ☀️
Run and Push
Warm-o-rama
- Imperial Walkers ICX10
- SSH ICX10
- T-Claps ICX10
- Good Mornings ICX8
The Thang:
5-7 minutes of mid intensity mosey with stops to perform two exercises, appropriately cadenced. Each stop had a Merkin variation (Merkin, WAM, NHM, Mike Tyson, etc), and another exercise, generally skyward facing (ground dips, Turkish Party, BBSU, Pickle pointers, etc)
The PAX used this pattern to mosey from the AO to the LZ and back again, ending with a little…
Mary:
Flutter Kicks ICX15
Merkins ICX10 (not really Mary, but still good for the core)
Mole Skin:
Accountability: Can man hold himself accountable? What is the benefit of having/ maintaining standards and consequences?
https://f3nation.com/accountability
COT:
Count-o-Rama
Name-o-Rama
Prayers
The new AO, F3 Ikego, is starting on the 19th! Location is the Athletic Field outside of the gates. Come on out to support the first BD!
An honor and a pleasure to lead us into a hot, sweaty, 1% better today.
Lead on 3!
“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”
