Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: good enough to work out in
FNGs: None
COP:
Burpees x10 IC
Freddie Mercury x15 IC
Sumo Squat and hold x 3
LBAC forward and back x10
Jump squats x10
The Thang:
Mosey to triangle. Sprint down one side, 10 burpees IC, sprint down next side, 10 burpees IC, sprint down next side. Mosey to grass.
11s proper shoulder width merkins with chest hitting ground and big boy sit ups, alternating bear crawl and crab walks in between
Mosey to triangle. Sprint down one side, 10 burpees IC, sprint down next side, 10 burpees IC, sprint down next side. Mosey to pavilion.
Dips to failure, Pull ups to failure, proper merkins to failure
Mosey to triangle. Sprint down one side, 10 burpees IC, sprint down next side, 10 burpees IC, sprint down next side. Mosey to flag.
Mary:
Mountain Climbers x 15 IC
Freddie Mercury x15 IC
WWI SU x15 on Q
Flutter kicks (4 ct,) IC x 25
Numberama: 5
Name-arama
Pledge and COT
Announcements: Stay tuned for Mud Run info
Devo: YHC told the story of the worst day of his life. Away at college, age 19, and my girlfriend (now wife), brother, aunt and uncle drove up to Athens, OH to tell me that my dad had died suddenly from a heart attack at age 47. Cardiomyopathy was his primary diagnosis. YHC’s family history is riddled with heart issues, and unfortunately, YHC has had a countdown clock ticking in his head to age 47. Of course I do not want to die at 47, but what that does help me to do is practice gratitude. Men be grateful for the time you have and the good things in your life.
Moleskin: The perfectly hard push up, it turns out, is just a good solid form, hands at shoulder width Merkin. Do it right and it is hard, very hard. Those guys at Tectonic do it the right way and do not shortcut a workout. Strong work.