The Dolphin

1. 

   Gap says:

   July 1, 2024 at 5:20 am

   6-28-24 – A Workout With A Porpoise

   Q – Gap

   PAX – Grains, Darryl, Bif, Marmaduke, Irish Springs, T-Rex, Cobra Commander, Mongoose, Fletcher, Spokes

   Intro to F3 discussing the mission and principles.

   Warmup – Began with (13ea) Hello Dollys, Stump Huggers, and Side Straddle Hops. At that point we were sufficiently prepared for the fun to begin…..

   The thang – Round one of the workout consisted of 13’s with 12ea – Jack Webs (5 count) at the near cone and mosey to the far cone to complete Lt. Dans. Once all completed, we Lunged from cone to cone and back, then reset for round 2.

   Round two of the workout consisted of 13’s again with 12 ea – American Hammers (4 count) at the near cone and mosey to complete Mountain Climbers (4 count). Once all completed, we T-Bag-Twist from cone to cone and reset for the final activity.

   We closed out by high planking an arm’s length apart. We then drug a 30lb weight from the side to center of body, performed a merkin, returned to high plank and passed to next PAX. Once we completed the full cycle down and back, we concluded the workout. Fun was had by all…..

   COT – A prayer of thanks for those who have come to F3 to better themselves as men, husbands, fathers and leaders throughout our communities. We lifted special prayers for Tigger and his family, A-Aron’s sister and family, for Juice and family with safe travels and continued prayes of healing for Bluto. Let us find strength and support from each other.

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2. 

   Anonymous says:

   July 5, 2024 at 7:35 am

   7/5
   Q- Biff
   PAX- Fletcher and Irish Springs

   Start in lot
   • 15 Squats
   • 15 Superman’s
   • 15 Monkey Humpers
   • 15 Calf Raises

   Mosey around building to benches
   • 20 dips
   • 10 step ups (2 is 1)
   • 20 dips
   • 10 step ups (2 is 1)

   Mosey to shelter
   • 10 incline merkins
   • 10 decline merkins
   • 20 Air Presses
   • 10 burpees

   Mosey to playground
   • 20 LBC’s
   • 20 American Hammers
   • 20 Toe Taps
   • 20 Klinger Kicks

   Mosey to basketball hoops- Shoot and percentages for exercise:
   • 100%- nothing
   • 75% or greater- 10 squats, 10 merkins, 10 LBCs
   • 50% – 74%- 10 burpees, 10 Lt. Dans, 10 American Hammers (2 is1)
   • under 50%- lap

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