Mongoose

WELCOME

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

F3 Core Principles

1. Free of charge
2. open to all men
3. held outdoors
4. peer lead
5. ends with a COT

F3 Creed – leave no man behind, but leave no man where you find him.

WARMUP – on pier

• Good morning x5 IC
• Moroccan Night Club x10 IC
• Abe Vigoda x10 IC
• 8ct Imperial Hillbilly x10 IC
• Texas Toast x10 IC
• 1-5-1 Motivator Tree

THE THANG- at the circle

• Heisy 4ct Hold Kegels x10
• Straight-legged deadlift x10 IC
• Run to bldg and back
• Curl x10 IC
• Run to bldg and back 
• Overhead Press with 8ct negative X10  CC
• Run to bldg and back 
• Skull Crusher x10 IC
• Run to bldg and back 
• Coupon Complex x10 CC
• Partner travel to end of drive near playground. P1 farmer carry 2 coupons, P2 Jump Squat x10 CC, mosey to P1 & switch
• Heisy 4ct Hold Kegels x10 
• Parter series, P1 high plank, P2 feet or hand on P1 back
  • P2 Derkin x15 CC, switch
  • P2 pickle pointer x15 CC, switch
  • P2 dips with hands on curb x10 CC
  • Repeato partner series for 3 total 
• Upright row x15 CC OYO
• Sgl arm bent-over rows x15 CC ea arm OYO
• Repeato upright & bent-over rows
• Partner travel to pavillion. P1 farmer carry 2 coupons, P2 Mike Tyson x5 CC, mosey to P1 & switch
• Picnic tables
  • Cactus Squats x10 IC
  • Bulgarian split squat x8 each leg w/ coupon
  • Cactus Squats x10 IC OYO
  • BSS x8 IC
• Short mosey

MARY

• Explosions x15 IC
• Pickle Pointer x15 IC
• Low Dolly x15 IC
• Full Flutter x15 IC
• Glute bridge hold + Heisy 4ct Hold Kegels x10
• 60-sec Al Gore with Leadership Moment

MOLESKIN

Leadership moment- Biblical Humility: “God resists the proud, but gives grace to the humble. So submit yourself to God. Draw near to God, and he will draw near to you.” (James 4:6-8) Personal life Humility: Put ego aside, listen to constructive feedback, and admit mistakes so you can continuously learn. 

Today was Heisenberg manny but for obvious reasons (if not obvious, ask) he couldn’t be QIC. I asked him for a couple ideas to do in his honor and, (not) surprisingly, he gave me the following ideas. I chose to stick with the levels during the BD but you can do the series OYO at home! You and/or your M can thank him later 😉 

Five pelvic exercises: pelvic floor exercises

1. Kegel’s -10 sets contract and relax – if you are moving on the outside – that is not correct

2. Endurance contractions of pelvic muscles 10 sets for five to ten seconds as it gets stronger.

3. Lay down in WWII POSE hold pillow in between knees.  Lift and hold pelvic area hips. Do ten total, lifts oh hips.

4. Squats – breathe in , on way down then breathe out on the way up. 

5. Lunges – breathe in on forward step (kegel) breathe out step back (with kegel) .

Will improve erections, control, and longer lasting. 

• Michelle Kenway – an Aussie

Two exercises

Standing Kegels 5 long and 5 short then repeat once.  Do three times a day. 

Long is a 10 second hold – pull in pelvic floor – (hold pee move) and pull in butt hole.

Short ones are quick and deep holds and release.

Should feel pelvic floor release or pull tight.

———————-

Thanks HHH for maintaining the percolator & coffee supplies and providing on-site coffeeteria!

Don’t eat too many elephant ears or plates of cheesy curly fries at the Fair this week 😉