The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Low 60’s, foggy. Beautiful for rucking
FNGs: None- Disclaimer given anyway
COP: TTTx5, LBAC x12 LBAC REverse x12
Pyramid sets- 5,10,15,20,15,10,5
Curls, Overhead Press, Squats, Flutter Kicks.
Stop at roughly evenly spaced intervals and perform sets of above.
Stop at the palm trees for alternating bear crawls an lunge walk, with triceps extensions- 1-13.
Total distance- 1 mile
Namerama: Wreck-It Ralph, Swinger, Marco, Gruber, Snooki
Pledge and COT
Announcements: Dorchester adventure race 2 March, Volunteers till needed for P200.
Moleskin: replace with moleskin