The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Hot and Humid
- 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)
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.
Block Press/Flutter Kick
Kettlebell Swing/burpee (only 10 reps)
- 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
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.
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