Fitness. Fellowship. Faith.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
Warm Up
- Don Quixote x 15 IC
- LBAC x 15 IC each direction (forward & back)
- SSH x 20
- 8-Count Body Builders x 10 IC
- Indian Run
The Thang
“Adventure run” around the compound: at bleachers, run up and down at Houdini’s building, Balls to the wall 10 sec.
- PAX grabs a block and brings it to the goal post.
- Block Press 10x OQ
- Flutter Kicks 20x IC
- (Repeat twice)
4 stations, 1 at each goal post. 1 and 2 are the near posts, 3 and 4 are the far posts.
- Station 1: 10x Block Swings
- Bear-crawl to station 2
- Station 2: 10x Situps
- Sprint to station 3
- Station 3: 10x Merkins
- Crab-walk to station 4
- Station 4: 20x Good Mornings
- Sprint to station 1
Cool down Lap
- monkey humpers x10 OC (at 12:00 on track)
- jump squats x15 OC (at 6:00 on track)
Mary:
- Seal Jacks x 15 IC
- LBC’s x 20 IC
- Side Planks x 10 IC
- Freddy Mercury x 20 IC
- American Hammers x 20 IC
Numberama: 3
Namerama: Luigi, Heebee Jeebee, LottaLove
Pledge and COT
Announcements: Tour de Charleston
Devo: Finding the root cause of anxiety