12/31/2020 - The Complex - NYE Burner

AO: The Complex

When: 12/31/2020


Number of Pax: 10

Pax Names: Flatliner, Flush, Magellan, Mom's Group, Nest, Poutine, Snorkle, Tang, Webelos, Woodwind,

DR Names: N/A

Number of FNGS: 0

FNG Names: N/A

QIC: Flush


Circle Up

-Disclaimer: F3 is a FREE men’s workout peer-led in a rotating fashion, held 6 days a week at different locations, rain or shine. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary. We always end in a circle of trust. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”



200 meter mosey

Arm Circles Forward IC (count to 10)

Arm Circles Backwards IC (count to 10)

Stretch out arms and shoulders

Seal Claps IC (count to 15)

Motivators (from 6)

The Thang

Thang 1

Partner Up –

Two rounds of DORA as follows (partner runs to island at South end of parking lot – when partner gets to island, performs 1 Burpee during first round, and 2 Burpees during second round:

Round 1

200 Overhead Press

400 Arm Curls with Coupon

600 Chest Presses with Coupon

Pick Up The Six with Reps.

Round 2

100 Merkins

200 Big Boy Sit Ups

300 Side-Straddle Hops

Pick Up The Six with Reps.

We almost made it to the SSHs.


Hold Plank for the last two minutes with the following on command:

– 5 Merkins

-5 Merkins

-10 Merkins






Circle of Trust

Focus on the positive from 2020, not all the negative. Think about all the time spent with loved ones and how we use that to be stronger men in 2021!

Naked Man Moleskin


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