Tyred

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

Conditions: Hot and Humid

FNGs: none

COP:

• LBAC x 10 IC each direction (forward & back)
  SSH x 20
  4 count high knees
  Indian Run with tire.  (The tire is passed forward like a baton and the front pax goes to the back)

The Thang:

Pax arranged 4 bricks at the starting line (the stub end of the track) and 8 tires football camp style ~10 yards forward.  20 reps of exercise#1, tires – football style, hop zigzag over a lane marker to the actual track start (~20 yards), mosey to the 100m mark and do exercise#2, mosey around the track back to the starting line, rinse and repeat.

• exercise#1/exercise#2:
  Block Press/Flutter Kick
  Kettlebell Swing/burpee (only 10 reps)
  Curl-Press/Good Mornings
  Squats/calf raises

Mary:

• V-Situps x 10 IC
  In-and-Outs x 15 IC
  Cross-Leg or Wide-Leg Sit-Up x 10 IC
  Hip Rock and Raise x10 On-Q
  Seal Jacks x 10 IC

Numberama: 4

Namerama:Heebee Jeebee, Luigi,Gandhi, LottaLove

Pledge and COT

Announcements: Heebee Jeebee, Luigi,Gandhi, LottaLove

Devo: “Deep in his heart, every man longs for a battle to fight, an adventure to live, and a beauty to rescue.” taken from John Ethredge’s Wild at Heart.  Briefly mentioned metaphorical allusions.