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
We started the workout with 21-15-9’s.
1st Round: Block swings-broad jump-LBC IC
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,
LBC IC x25
Heels to Heaven IC x 30
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.