Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Partly Cloudy in the 50s
FNGs: None
COP: 8 count Activator x 8 IC (start in plank. Then leg thrust center, outside left, outside right, center, double leg donkey kick), 1 lap Mosey
The Thang:
Coupons: Double log sled, Ruck (75 lbs), Farmers Walk handles (60 lbs each), football, Cinder Blocks, Hammer Head (20lbs). Total weight guestimate, 350 lbs.
Move sled, with coupons loaded, around the track stopping at different stations. 4 PAX move log sled / others cusack a block.
Station Alpha: 100 yd 75lbs ruck. Non-working PAX performed monkey humper OYO
Station Bravo: Overhead slam 20lbs hammer head for 10 reps. Non-working PAX perform flutter kicks OYO
Station Charlie: Farmer’s Carry 60 lbs/hand for 30yds. Non-working PAX perform Prison Cell push-ups OYO.
Station Delta: Block Get Up (10 right shoulder, 10 left shoulder) on Q
Station Echo: Throw the bomb (football)/sprint until it drops/bearcrawl to the ball/jog back to end zone/ everyone takes a turn
Station Foxtrot: Pike Press 10 reps on Q
Station Golf: Wave of Merkins. Start and stay at the bottom when not doing your merkin(s). Four Rounds completed.
Station Hotel: Tunnel of Love, 1 pass
Mary:
Star Crunch IC x 11
Numberama: 6
Namerama: Gandhi, Houdini, Prius (respect), Yo Adrian (respect), Cisco, & LottaLove
Pledge and COT
Announcements: replace with announcements
Devo: Houdini
Moleskin:
Changed it up today. Had to call an audible here or there, but everyone brought their A game.