The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 70 Degrees with a little mist here and there
COP: SSH x 20 IC, Imperial Walkers x 15 IC, TTT x 10 IC, Terrible T’s x 10 IC, Don Quiote x 10 IC
Time for a little competition before the Mud Run tomorrow. We split into two teams of three for a little relay.
First relay: Each PAX completes a suicide while Farmer’s Carrying two blocks then each PAX completes a suicide on a straight sprint w/no coupons. Winner – 5 Burpees / Loser – 10 Burpees
Second relay: Short distance this time. Each PAX Bear Crawls with the block down and back, then each PAX Military Crawled down and back. Winner – 10 Merkins / Loser 20 Merkins
Break for some Curls for the Girls, Squats and WWII Sit-Ups
Third relay: Each PAX Farmer Carries two block, Each PAX sprints, Each PAX Cusacks the block. Winner – 15 LBCs / Loser 30 LBCs
Mary: Peter Parkers x 10 IC, Indian Sit-Ups x 15 IC, Captain Thor x 5
Numberama, Namerama, Announcements, Pledge, COT
Devo: No Devo. Q Fail.
Moleskin: Good time today at the Ponds. A little competition never hurts to get the PAX motivated. We learned that one time was a little faster than the other with blocks in hand, while the other team was A LOT faster than the other without the blocks. Grat work today men!
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