The Run-a-round

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

Conditions: Warm, humid

FNGs: None

COP:

slow march in place
run in place
ssh x20
TTT x 10

The Thang:

Mosey to and around park circle and back.

At playground:
1 pax on table does 30 LBC’ on the picnic table while two PAX on one side of the table pick it up and do shoulder shrugs andthe remaining pax does calf raises on the other side.

(10 squats, 10 balls to the wall) x2

mosey to get blocks

(Kettle bell swings x 20, box jumps x 10) x2
block press x 20
overhead block extension x 10
curls for the girls x 10

Mary: 

Good Mornings x 20 IC
V-Situps x 10 IC
In-and-Outs x 20 IC
Cross-Leg or Wide-Leg Sit-Up x 10 IC
Side Raises x 10 each side
Hip Rock and Raise x20 On-Q

Numberama: 7

Namerama: Heebie Jeebie, Cisco, Suave, LottaLove

Pledge and COT

Announcements: June F3 Challange

Devo: LottaLove – Not because it’s easy, but because it’s hard

Moleskin:  I think this workout was a good mix between cardio and strength training.