Quick and Dirty

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

Conditions: Mid 60’s and clear

FNGs:  none, disclaimer given because FNG Q

COP:
Through the Tunnel x 15 (IC)
Pair up for F3-PFT: 2 minutes: 55 merkins | 2 minutes: 65 sit-ups. (Bedpan with 77 sit-ups… WOW)

The Thang:
Lunge 1/8 lap then mosey an 1/8th
Bear Crawl 1/8 lap then mosey an 1/8th
Crab Crawl 1/8 lap then mosey an 1/8th,
Reverse Bear Crawl 1/8 lap then mosey an 1/8th
finish with 10 pull ups (OYO)

11s,
bur-pees and squats with coupons (tires, blocks, and logs)
sprint from one sideline to the other between exercises
The one person that finished before everyone (Cheetah) got to do toes to bar/knees to chest while everyone finished.

Mary: We didn’t have time for her today 🙂

Numberama: 7

Namerama: Cheetah, Cisco, Bedpan, Defib, LottaLove, Dorothy Mantooth, Houdini

Pledge and COT

Announcements: Thinking of our PAX that haven’t posted in a while and loved ones going through hard times.

Devo: James 4:14 – The Apostle James says that life is only a vapor that appears for a moment and then vanishes.

Moleskin:   Dorothy Mantooth feels like this went pretty well for his first co-Q and is looking forward to his next opportunity. Shout out to Cisco for holding his hand in prep, the other experienced fellas that helped with direction during the post, and all 7 men that showed up this morning to make this a great time.   T-Claps to Cheetah and Defib for the Double Downs before most people have breakfast.