The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
FNGs: no FNGs
COP: SSC, don quijotes, through the tunnel
Burpees, 15 reps x 3 sets
Ankle Biters – in cadence, 15 x 3 sets
Ruck burpees, 10 x 3 sets
Get ups – in cadence, 20 (10 per side) x 3 sets
Burpees, 5 minutes, all the reps
1 mile interval run
Mary: PAX choice followed by a little stretch-o-rama led by Tinder
Namerama: Schrute, Tinder, Sofia
Pledge and COT
Announcements: All of them
Tclaps: Tinder for his co-Q’ness to help YHC overcome his Q stage fright.