The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Weather: 40’s, partly cloudy, pretty nice out
Humidity: none that I could tell
We started with a little something called the Slaughter Starter!!! (20 Burpees OYO) then we proceeded to the more usual COP goodness, such as:
50 SSH IC (there was no mumble chatter, but the disappointment was obvious in the counting as it just seemed to keep going and going and going
For he next group of COP exercises, the PAX were told to keep their arms up:
10 LBAC forward IC
10 LBAC backward IC
10 Shoulder taps IC
30 Marraccan nightclub IC
50 T-Claps IC
Mosey to the block pile and each PAX grab 2 blocks. We actually ran out of blocks, so Two PAX only had one block. Ghandi and Sakrete took it upon themselves to Cusack their blocks while the others did the farmers carries.
We farmers carried our blocks 100 meters then enjoyed some 11’s with Merkins On blocks and OHP on Q as the two exercises.
(Short explanation of 11’s if you don’t know: Start with 1 Merkin on blocks and 10 OHP On Q. Then 2 and 9,Then 3 and 8, and etc until 10 Merkins On block and 1 OHP are completed)
After those 11’s were done did, we Farmers carried our blocks another 100 meters to the bleachers for More 11’s! This time with Shoulder Shrugs (with a block in each hand) and dips on the bleachers on Q.
Then we farmers carried our blocks another 100 meters where we did even more 11’s! This time with curls for the girls and triceps extensions on Q.
We completed the lap around the track by farmers carrying our blocks the last 100 meters back to the block pile to be stowed. No time for anymore 11’s, we needed to get some Mary in!
25 Flutter kicks IC
25 LBCs IC
25 Scuba Divers IC (I couldn’t find the F3 name for this, but the PAX lies on his front in a Superman Position and raises his right arm and left leg, returns to start position, raises his left arm and right leg, then return to start position)
It was great to see all these guys this morning! Sakrete completed his BJ double down with posting at Bedrock then posting at The Jones. It was great to see the familiar faces of Heebie Geebies, Ghandi and Luigi. They have been consistent faces at The Jones; great job Guys! It was really cool to meet Escrow (Jason Portnoi). He’s been doing F3 for about 2 weeks in Chapel Hill, NC but was visiting for work and looked up F3 BCs close to him and found The Jones and paid us a visit! Man, good on that guy! And hats off to the FNG today! It was his first post but he definitely didn’t miss a beat. He was definitely digging what we were doing and said he will back on Thursday. Welcome FNG Jason Mcanany who’s F3 name is now Cisco.
Be slow to anger