The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 79 degrees with a 95% humid hell
FNGs: None
COP: We gathered our blocks and headed to the wiffle ball field for the warm up. Once there we warmed up with…
Home Plate: 10- Squats Bear Crawl to first base with block
First Base: 10- Don Quixote’s bear crawl to second base with block
Second Base: 10- Curls bear crawl to third base with block
Third Base: 10 Flutter Kicks
Little did they know…
The Thang: Well the thang was exactly what we just did but just a little different.
Home Plate: 10-Squats/Bear Crawl with block to next base
First Base: 10-quats/ Bear Crawl with block to next base
Second Base: 10-Squats/ Bear Crawl with block to next base
Third Base: 10-Squats/Bear Crawl with block to next base…
Home Plate: 10-Don Quixote’s/ Cusask Block to next base
First Base: 10-Don Quixote’s/ Cusask Block to next base
Second Base:10-Don Quixote’s/ Cusask Block to next base
Third Base: 10-Don Quixote’s/ Cusask Block back to home…
Home Plate: 10-Curls/ Crab Walk to next base
First Base: 10-Curls/ Crab Walk to next base
Second Base: 10-Curls and this is where a suspicious vehicle parked near our start point so we headed back to the circle. It looked as if a not so attractive couple was going to have a little picnic at 05:30ish.
Once back at the circle we continued what was left of our beat down with some modification.
Pax had to perform an exercise while one pax farmers carried 2 blocks around the outside of the circle, until all pax had gone through. So everyone got 2 rounds of an exercise with 1 round of farmers carry. This carried over into Mary too.
2 rounds of curls with 1 farmers carry lap
Mary: 2 rounds of flutter kicks with 1 farmers carry
Numberama: 3
Namerama: KY, Rabbit Ears, Sprinkles
Pledge and COT
Announcements:
Devo: Practice the pause
Moleskin: Well there were only three of us. That fart sack must have felt pretty damn good. It sucked, it was humid, it was hot, and it sucked. That is all…
Leave a Reply
You must be logged in to post a comment.