Toting blocks to Clarence Carter’s “Strokin'”

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 35 degrees. COLD!!

FNGs: None

COP:  Squats x 15 (IC), TTT x 10 (IC), Imperial Walkers x 15 (IC), LBAC- Forward/Back x 10 (IC)

The Thang:

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

With block(s)

• Merkins- on block
• SSH
• 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

Numberama: 5

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.