The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold 45
Warm Up: SSHx15, Don Quixotex15, Arm Circles OYO Forward and Back.
After warmup the PAX grabbed a block and shoulder carried to the first corner of the Building.
First Corner: 10x Overhead Press (w/ block)
Cusack Block to 2nd Corner and Back
10x Block Curls
— Run to Next Corner —
Second Corner: 20x 3 Count Toe Touches, (similar to flutter kick with a toe touch then and V-Up on the third count.)
Long Jump Sprints to Third Corner and Back
20x Heels to Heaven
–Run to Next Corner —
Third Corner: 30x Squats
Bear Crawl-Crawl Bear Suicides to Next corner
–Run to Fourth Corner–
Fourth Corner: 20x Blockees
Run to First Corner, Grab a black and return
Cusack Block 10 or so feet and do 10x Merkins
Cusack 10 More feet and do 10x Mountain climbers..
Continue to 1st corner.
Complete second lap around four corners, half the reps.
–During entire workout, one beast block had to be carried with the pax–
Mary: No time.
Namerama: Mack, Gru, Flash, Sagget, Friar Tuck
Pledge and COT. Done.
Devo: Beast Block was carried with the pax the entire time to emphasize a point of not leaving another man behind. This was covered extensively by YHC in Devo and how F3 has led us men to become a stronger team, together.
Moleskin: Last Q at the Den! Had a great time.