The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 75 and Humid
SSH x 20 IC, LBAC x 10 IC (forward and backwards), High Knees x 10 IC, Terrible T’s x 10 IC
The Thang: I felt the best way to honor our previous AO Q was to recycle one of his previous Qs while wearing a tank top and bandanna. I though it was appropriate that Flo had titled the workout “One Last Gift”.
Indian Run to finish loosening up
ALARM: A-L-A-R-M (these stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise): An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples
ALARM 1 = Carolina Dry Dock, Lunge, LBC, Run, Merkin
ALARM 2 = Curls for the Girls, Prayer Squat, Peter Parkers, Run, Makhtar N’Diayes
ALARM 3 = Dips on the Block, Jump Squat, Mountain Climbers, Run, Monkey-Humpers
ALARM 4 = Over Head Press, Calf Raises with the Block, WWII Sit-ups, Run, Block Merkins
Indian sit-ups x 20, Freddie Mercury x 10 IC, Flutter Kicks x 10 IC, Pickle Pounders x 10 IC, American Hammer X 15 IC
Namerama: Mary, Schrute, Probie, Auger, Peg, Cannoli, Flo, Smokey, Good Times, Adjustment, BeeWax, Joe, Fanny Pack, Space Cowboy, Pretzel, Grits, Old Flame, M&M, Green Bags, Freeloader, Hospice, City Slicker, Milton
Pledge and COT
Announcements: Beast Week, Father’s Day Convergence, Run The Runway
Devo: We all feel restless sometimes due to the activities we choose to let dominate our lives. Take time to rest, recharge, and enjoy your blessings.
Moleskin: Muscadine’s bowel movements are harder than his commitment.