The grass is ready to be fertilized, where’s DT??

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

Conditions: 45 degrees, perfect weather for leg day

FNGs: none, disclaimer given

COP:

• Thru the Tunnel – 15x IC
  • YHC stopped this exercise after 7 reps due to the mumble chatter/lack of counting and called out 5 burpees OYO and then started it over from 1.
• Burpees – 5x OYO
• Imperial Walker – 15x IC
• Burpees – 5x OYO
• Moroccan Nightclub – 30x IC
• Burpees – 5x OYO
• T-Claps – 20x IC

The Thang:

• Mosey to the block pile and line up on one side of the cones.
• First exercise – 11’s
  • Curls for the girls with block on one side.
  • After finishing one side, bear crawl to the other side with block. Use other hand when returning.
  • Tricep extensions with block on the other side.
  • After completing the exercises, 10x IC alternating shoulder taps and 10x Floyd Mayweather each side.
  • Plank until the six is in.
• Second Exercise – 9’s
  • Bent over rows with block on one side.
  • After finishing one side, alternating lunge walk with block to the other side.
  • Deadlifts with block on the other side.
  • Plank until the six is in.
• Third Exercise – 7’s
  • Merkins on the block on one side.
  • After finishing one side, sumo squat walk with block to the other side.
  • Overhead press with block other side.
  • Plank until the six is in.
• Stow blocks and return to flag.

Mary:

• WWI Sit-Ups – 15x on Q
• Flutter Kicks – 30x IC
• American Hammer – 10x IC
• LBC’s – 15x IC

Numberama: 11

Namerama: Sakrete, Cliff Hanger (Respect), Hospice (Respect), Cisco, High Stick, Cannoli, Prius (Respect), Stalker, Yo Adrian (Respect), Johnny 5

Pledge and COT

Devo:

• “Praise be to the Lord, for he has heard my cry for mercy. The Lord is my strength and my shield; my heart trusts in him, and he helps me. My heart leaps for joy, and with my song I praise him.” – Psalm 28:6-7

Announcements:

• Charlie Post Classic is 1/27

Moleskin:  There was plenty of mumble chatter early on and YHC took it upon himself to make sure that didn’t continue. During the first COP exercise, YHC couldn’t hear the count and stopped it right where it was and called out 5 Burpees and started the exercise over again. Safe to say the mumble chatter didn’t continue the whole workout.