The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Super Humid, like 98%
COP: SSH X 10, Arm Circles, Imperial Walkers X 15
30-Minute EMOM Workout:
- 5-minutes EMOM – 25 Block Swings
- 5-minutes EMOM – 15 Box Jumps
- 5-minute EMOM – 20 Situps
- 5-minute EMOM – 12 Burpees
- 5-minute EMOM – 20 Curls w/ block
- 5-minute EMOM – 15 Brick Thrusters
Deck of Cards Workout:
Each suit represented a different exercise. We did squats, crunches, merkins, and SSH’s. It seemed like we did mostly merkins.
Mary: PAX Choice. Some Downward dog stretching was done, Pickle Pounders, Superman/Bananas, Crunches, and Merkins.
Namerama: Good Times, B-Wax, Quaker, Danger Zone, and 50/50
Pledge and COT
Announcements: Convergence next Saturday, don’t forget to RSVP on the Facebook event.
Devo: Always try to be in the present and to be present in conversations.
Moleskin: The PAX pushed hard today through some crazy humidity. PAX learned what a kettlebell swing was, albeit with a block.