FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

WARMUP: Only one with the pre run. 1mile run to Community House and the BC. Some Dynamic stretching. THE THANG: Great temps this morn. promised speedy times. 7 out of 10 pace up community house to the overpass (. 6 of a mile). Recover back. Long aired out reps all while dodging cars, and taking note of Wegmans progress. A shortened return via Upper Street. Made it back pretty much on time. MARY: n/a ANNOUNCEMENTS: Roulette s October challenge, Terror trails. 💀💀 COT: yes

We did things at Hawks Nest this morning. Early on, Grits pointed out the lunar occulation of Jupiter above the crescent moon; apparently we'll do it again in 2037. don't think you'll be doing F3 in 11 years. Posted to a workout last week, and the War Daddy (oldest pax for the unindoctrinated) was 85. 85! Lots of refuseniking from everyone...some out of necessity, most just out of disinterest. We did create/learn a new rock exercise known as "The Barrymore", named after Drew Barrymore. Be happy to explain/demonstrate, but no one cares that much; but I'll be calling it again. Some credit for the name of the exercise goes to Puddin'. Rumor has it we may have gone a bit over 2 miles. Rubbish! We went 1.9375 miles...I got my bootcamps dialed in. Still like this F3 thing...think I'll start doing it a little more frequently. And this may sound weird - but if anyone wants to dig into the 3rd F of F3 - I'd love more of that, too. We were rambling on in COT - but Limey said something about beer ruck in November to deliver cans to a food pantry or some such. Grits needs to borrow someone's ruck but said his back hurts. So does Spackler's...and he skipped COT because a little turtle was insistent. See you in the non-lunar-eclipsed gloom sometime soon.

WARMUP: Don Quixote's/Sharon Towers Shoulder Circles 2x Voodoo Complexes each side (best well-rounded exercise ever) Runners Stretch Pigeons Arm Flappers/Snovials THE THANG: Sets Reps Rest A1 Double Front Squat 4 6 120 sec A2 Double Clean + Press 5 4 120 sec B1 Side Lunge/ Single 3 8 / side 45 sec B2 Half-Kneeling Press 3 8 / side 45 sec C1 Windmill 3 5 / side 45 sec (rushed the Windmills at the end. Captain America was playing) MARY: No time ANNOUNCEMENTS: Come out for the run/ruck/walk on October 17. Blanks has the link. COT: Blanks did the very entertaining weird but not too weird playlist, Norwegian and around the world death metal, remakes, and night club singers kept the mojo going. Pepsi and Unplugged corrected and coached the timing, as usual. Emoji math wound up filling up 45 minutes almost perfectly. Prayed for the loss of family members, kids' mental health and for strong patient parenthood. Excellent PAX mumblechatter. Springfield nailed it, and got The Hulk.