Trying some new exercises…

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

Conditions: 43 degrees and dry

FNGs: no FNGs

COP:  SSH, TTT

The Thang:

We started the workout with 21-15-9’s.

1st Round:  Block swings-broad jump-LBC IC

ATMs

2nd Round of 21-15-9’s:  Squat press-bearcrawl-American hammer IC

Baryshnikov-10 each leg

The Pax then alternated with a Suicide-SSH until 6 is in, then 2nd round plank/LBC until 6 is in.

Contra Burpee 10x (increasing merkins)

Mary: heels to heaven, LBC, pickle pounders,

Mary:

LBC IC x25

Heels to Heaven IC x 30

Numberama: 5

Namerama: Saget, Flash, Mr. Feeny,  Uga, Metermaid

Pledge and COT

Announcements: Freedom Church Mens Hike

Devo: Know what you are going to do before you that situation arises.  Don’t wait to make an impulse decision.  Be determined.

Moleskin: