The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Warm 64 Degrees
FNGs:No FNG’s Disclaimer Given anyway
COP: SSH x25 IC, TTT x10 IC, LBACx 15 forward and reverse IC
In honor of your QIC’s one year anniversary attending F3 I decided to replicate my first BC Credit goes to Adjustment for the BC design
Partner up with a Battle buddy and mosey to cage and get on block per team.
Return to Horshoe pit and post at a wall.
One partner will complete and exercise while the other completes 10 Burpees.
Wait for the six and then rotate burpees/exercise.
10 rounds which equals 100 burpees per person.
Exercises were Dips, curls for girls, overhead press, merkins, american hammer, damnits, incline merkins, squats, tricep extensions, and kettle bell swings all with the block.
Return Block to cage.
Mary: Mary was pax choice which entailed Box Cutters, High Knees, Big Boy sit ups, LBC’s and the 100’s
Namerama: Space Cowboy, Caterpillar, Minivan, X ray (Respect), Bob Jones (Respect), Hanging Chad, Sprinkles (SCS), Lake Effect (respect)
Pledge and COT
Announcements: Beer run is canceled, Mud Run Sign ups, There is a Pax doing something crazy every weekend just ask if you are looking to join in.