Date: 1/25/2022

Workout: Arise

Location: Grace UMC

Pax: Ozone, Nancy, Hazmat (respect!), Amphibious, Bellschnickel, FloJo, Cornhole, Snakes on a Plane (QIC)

Little chilly this morning with the temps in the mid 30’s

The Mission of F3 is to plant, grow, and serve small workout groups, for men, for the invigoration of male community leadership.

Warm A Rama

20 – Side Straddle Hop IC

20 – Sun Gods IC (10 each way)

20 – Mountain Climbers IC

10 – Abe Vigoda

The Thang

On the way to the Thang we stopped by Local Honey for some 7’s.  Mike Tyson and Jump Squats.


2 man grinder, one man completes the exercises while the other runs

25 Burpees

50 Mt. Climbers IC

75 Donkey Kicks

100 Monkey Humpers SC

125 Squats

150 LBCs SC

175 Imperial Walkers


Nearly completed all the Imperial Walkers.



15 – Low Slow Flutter

15 – Alternating Heel Touches

15 – American Hammers




Grateful for the chance to lead this morning!