The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 70’s – non factor
- Burpees – 10x’s IC
- Squats – 10x’s OQ
- 1 Arm LBAC (hold out 8lb staff with one arm) – 20x’s IC (both arms)
- Merkins – 10x’s IC
Simple. Each Pax member grabbed a 5 foot 8lb staff and executed 4 basic exercises for 35 Minutes.
- 2 Minute Run
- 10x’s Burpees OYO
- 10x’s Squats (cusak staff) OQ
- 10x’s WWI Situps (with staff) OQ
Mary: Done during BC
Namerama: Sakrete, Prius, Yo Adrian, Chilly Willy, Defib, High Stick, Swiper, Splinter, Wreck It Ralph, Easy In, Waldo, ItGonBFun, Show Me, Swinger, Kenny G, Greenbags
Pledge and COT – Done
Devo: Life can get complicated if we let it. Keep it simple.
Moleskin: Keeping a BC simple doesn’t mean it won’t be challenging. See “Murph”.