The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 80s, muggy
COP: 15 high knees 4 Ct IC, 15 LBAC forward/15 backward IC, 15 SSH IC, 15 TTT IC
-Jailbreak to cage
-Partner up, grab 1 block and 2 bricks per pair, then head back to pits
-1 guy does merkins on block while other guy lunges down sidewalk and then runs lap; then switch it up
-1 guy does squats with block while other guy bear crawls down sidewalk and then runs lap; then switch it up
-1 guy does shoulder presses with bricks while other guy crab walks down sidewalk and then runs lap; then switch it up
-1 guy does curls for girls with block while other guy skips down sidewalk and then runs lap; then switch it up
-1 guy does tricep extensions with bricks or block while partner Sumo squats down sidewalk and then runs lap
-stow blocks/bricks and return to flag
Namerama: Johnny 5, City Slicker, Belding, Serena (Respect), Hotwire, Craps (Respect), Scooter (2.0), Rush (2.0), Flip (2.0)
Pledge and COT
Announcements: July 1 4k
Moleskin: It was a hot and muggy evening but not nearly as bad as it could have been for late June. Original plan was for 4 rounds but squeezed out an extra round in lieu of Mary. Great push gents.