The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
This is a Mon/Fri Ruck Bootcamp
Conditions: 45 degrees. Cool.
COP: Squats x 10 (IC), TTT x 10 (IC), LBAC x 10 (IC)
Each PAX grab two blocks. Farmer’s carry to wiffle ball field.
Dirty Dozen/ Tabata- 20 seconds rest/40 seconds reps
- Mtn Climbers
- Calf raises
- Triceps Extensions
- Kettlebell swings
- Overhead Presses
- Single arm bent over rows (R)
- Single arm bent over rows (L)
- Modified wood choppers (R)
- Modified wood choppers (L)
Two laps around wiffle ball field and repeat. Ran out of time, had to stop at Dips second time around.
Mary: No time.
Namerama: KY, Double Trouble, Fish n Chips, Tinker, The Colonel
Pledge and COT
Announcements: Charlie Post 5k and 15 k, The Oak moved up to April. Mudrun in May.
Devo: Click HERE for link to Devo.
Moleskin: Tinker has shoulder surgery Thursday so he walked today’s workout. Praise for Picasso’s miraculous improvement. God answers prayers. Enjoyed listening to awesome tunes on blue tooth. 20 seconds flies by and 40 seconds last forever. The farmer’s carry back to block pile absolutely sucked.