The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 84 degrees and humid
COP: 25 SSH IC, 20 THROUGH THE TUNNEL IC, 20 BIG ARM CIRCLES IC
Mosy to cage: One block and two bricks per pax and mosy to horseshoe pits.
7 Mary 3:
Round one – 7 merkins, 7 decline merkins on wall, 7 incline merkins on wall, 25 lbc with bricks on chest, run lap around pits with bricks. R and R 3X total.
Round two – 7 squats with block, 7 calf raises with block, 7 lunges on each leg with block, 20 flutter kicks with block aboue chest, run lap around pits with bricks. R and R 3X total
Round three – 7 block curls, 7 block overhead press, 7 kettle bells with block, 20 4 ct. Freddie Mercury, run lap around pits with bricks. R and R 3X total.
Gather gear and shoulder. Forced march around AO and return to cage to drop gear. Mosy back to COT.
Mary: No time for Mary
Namerama: Al Bundy, Fanny Pack, Hot Spot, KY, Osh Kosh, Peaches, Ramrod
Pledge and COT
Devo: Book of Ruth: self sacrifice to serve God’s purpose in our lives.