The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: PERFECT! Low 60s, low humidity & clear
COP: LBACs OYO and DQs IC x25
Mosey to retrieve two blocks & farmer carry bavk to AO.
1 Flutter Kicks combined with blocj chest presses x 40 total
2. Sit ups combuned with seated OHP x20
3. Shoulder shrugs with 2 blocks IC combined with a squat on the hatd count x 15
4. Mosey run
5. Merkin convetor 30 merkins total w/ bear crawl
6. Mosey run
7. Picnic table presses with partner x20 total
8. Curks for Girks x15
9. Flutter block press x20
10. Seated curls & OHP x 20 total
11. Carry & stow blocks
Mary: WW1 sit ups x25, Beached Whales (aka Mosquito slaps) x 25, Flutter Kicks x 25, Xs&Os x25.
Numberama: how many total
Namerama: PAX names
Pledge and COT
Devo: First John 3:17 “But if anyone has the world’s goods and sees his brother in need, yet closes his heart against him, how does God’s love abide in him?”
Moleskin: YHC combined several ;normal; exerices with a second one for new routines. Added the Merkin Conveyor that seemed to be a hit with the PAX. Max effort given by akk.