The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: UPPER 60’S AND WARM
COP: 19 LBAC IC; 19 LBAC REVERSE IC; 19 TTT. GRAB A BLOCK AND GATHER AT ENTRANCE
PLACE BLOCK ON RIGHT SHOULDER AND HEAD TOWARD WHIFFLE BALL FIELD. YHC COUNTED 19 PACES ON RIGHT FOOT. HALT. 2 BLOCKEES. MOVE BLOCK TO LEFT SHOULDER. COUNT 19 PACES ON RIGHT FOOT. HALT. 2 BLOCKEES. CUSACK BLOCK. COUNT 19 PACES ON RIGHT FOOT. HALT 2 BLOCKEES. FOLLOW SAME PATTERN UNTIL REACH THE DIRT PATH HEADING TO THE WHIFFLE BALL FIELD. CUSACK REMAINING DISTANCE WITH NO BLOCKEES.
19’S W/ OVER HEAD PRESS AND SQUATS. DO 18 OVER HEAD PRESSES RUN ACROSS WHIFFLE BALL FIELD TO SIDEWALK. DO 1 SQUAT. RUN BACK. RINSE AND REPEAT UNTIL 1 OVER HEAD PRESS AND 18 SQUATS. HEAD BACK TO FLAG. ALL EXERCISES DONE ON Q
Mary: 19 WWI SITUPS ON Q
Namerama: Splinter; Sakrete
Pledge and COT COMPLETED
Announcements: Anniversary convergence @ 7 on 1-12 at Faultline; Anniversary party at Dorchester Boat Club (Bring 10 dollars per family). Host of events happening in the coming months. Sign up and complete
Devo: Be intentional with you goals. Write them down. Tell someone. Execute.
Moleskin: Having only 1 HC on the pre blast led YHC to believe it would be a light crowd. Splinter was the only one to join me. YHC did not alter the workout planned even though Splinter led conversation off with “I just worked chest and biceps at the gym last night and I am pretty sore”. Well sir Splinter you aren’t going to be happy with me. An audible was called however when YHC realized the path leading to the whiffle ball field was practically underwater. Called off the blockees at this point. This was the day #SPLINTKRETE was born. Sorry not sorry High Stick.