The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 80 and dark
COP: Thru the tunnel, Don quixotes, hillbillies
The Thang: Went to the B-ball courts and grabbed blocks. 30 Curls OC, 30 flutter kicks IC, 20 OH press OC, 30 squats OC. Bear Crawl across the courts. Superman/bananas 10 sec each 3x, 30 Crunches IC, 20 merkins, 20 in and outs OC. Inchworm back to blocks. 20 tri extensions OC, 10 lawn mowers each arm OC, 20 deadlifts OC, 30 second wall sit. Snail across courts. 25 crunchy frogs OC, 30 sec Superman, 30 sec banana, 20 sumo squats OC. Elephant walk back to blocks. Stow blocks.
Mary: 50 OH Claps IC, 15 flutter kicks IC, 15 lolitas IC, and 15 leg lifts IC with no rest between. 20 supervisors each leg IC to finish.
Namerama: Bedpan, McFly, JoJo, Sophia, Saget, Urkel, Marcia Marcia Marcia, Nuggets, and Tinder
Pledge and COT
Announcements: Labor day convergence, Bedpan has Freed to Lead, Hike conditioning at Biggin Creek
Devo: Praise is just as important as prayer. We need to be thankful to God for the blessings he has bestowed on us and not only call on him when we are in need.