Fitness. Fellowship. Faith.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Clear Air Visibility Unlimited (CAVU), Cool
FNGs: None
COP:
- LBAC x 10 IC each direction (forward & back)
- SSH x 20
- 8-Count Body Builders x 10 IC
- Indian Run
- Lunge walk to get blocks
The Thang:
Tabata workouts (20 seconds workout, 10 seconds break for 4 minutes) with Indian Run in between
- Tuck Jumps
- Kettle Bell Swings (With Block)
- Burpees
- LBC’s
- Alternating Lunge Jumps
- Merkins
Mary:
- Good Mornings x 20 IC
- Flutter Kicks x 20 IC
- Freddy Mercury x 20 IC
- American Hammers x 20 IC
- Seal Jacks x 20 IC
- Side Planks x 10 IC (each side)
Numberama: 6
Namerama: Cisco, Hot Rod, Luigi, Bedpan, Houdini
Pledge and COT
Announcements: Bulldog Challange and Mudrun
Devo: The peasant and the samurai
Moleskin: The Tabata workouts are tough but as tough as you make it. The pax really pushed themselves and made my job easy. The “Race to the Table”, Houdini started, was a race towards the end of each Indian run at about the flag to the stone table by where we were doing our Tabata routine. Houdini mastered the technique of flailing his arms, making it difficult to pass, but despite that, Luigi managed to win.