The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 32 degrees
COP: SSH x 20 IC, Imperial Squat Walkers x 10 IC, Monkey Humpers x 10 IC, LBAC x 10 IC (forward and backward).
Little mosey for the Pax then each man grab two blocks
Line up on side of the AO. Stations are set up roughly 10 yards apart going across to the other side of AO.
Station 1: Toe taps on the block
Station 2: Block press
Station 3: Flutter kicks while holding up the block
Station 4: Squats with the block
PAX go station one and back. Complete five Merkins. Go to station two and back. Complete five Merkins. And so on until all four stations are hit. PAX farmer carry the blocks from each station.
Take a break for Mary in the Middle. Each PAX calls a core exercise to complete.
Rinse and repeat the block stations but this time the PAX have to hit each station again as they pass it on the way back.
Mary: No time left for the real Mary
Numberama, Namerama, Announcements, Pledge, COT
Devo: A word from John Maxwell’s leadership devotional on being a servant leader and looking to put your people first.
Moleskin: Good time today at the Ponds. It was cold out, but the PAX were well-layered and made it through. A good bit of mumblechatter from BTB about cold hands. He has glove issues he is working to address. Great job today men!