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
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
Namerama: KY, Rabbit Ears, Sprinkles
Pledge and COT
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…