The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 35 degrees. COLD!!
COP: Squats x 15 (IC), TTT x 10 (IC), Imperial Walkers x 15 (IC), LBAC- Forward/Back x 10 (IC)
Each Pax collects two cinder blocks and farmer’s carry to the wiffle ball field.
Two rounds of Dirty Dozen using Tabata timer. 20 seconds rest, 40 seconds exercise
- Merkins- on block
- Curls for the girls
- Squats- w/ block
- Shoulder shrugs
- Overhead triceps extensions
- Kettlebell swings
- Overhead presses
- Modified wood chopper- block right hip to left shoulder
- Modified wood chopper- block left hip to right shoulder
- Mountain climbers- on block
- Tinker toes- Calf raises holding block each hand
Take a lap around field then repeat. Farmer’s Carry blocks back to block pile.
Mary: No time for Mary
Namerama: Prius (Respect), KY, Rabbit Ears, Tinker, The Colonel (Respect)
Pledge and COT
Announcements: The Oak this weekend.
Devo: Reflect on what/who we’re thankful for. Reach out to those we’re thankful for and let them know via email, phone, letter, or in person
Moleskin: YHC enjoys playing some tunes on the blue-tooth speaker. We listed to some classics. Everything from The Eagles, to Jim Croce, to Clarence Carter. Today’s group consisted of two AARP members and 3 young uns. The young uns had never heard Clarence Carter’s classic, Strokin’. Tough workout endured with great company and classic music.
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