The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: cool 60’s
FNGs: Not today.
COP: 25 LBAC F/R IC , OH Clap x15 IC
Borrowed Fran from a CrossFit workout a while back:
3 Rds- 21 reps, 15 reps, 9 reps
Dora- Partner Up
Dora goes around the gravel lot.
100 Lawn Mowers (Each arm)
200 OH Press
Take the blocks for a walk: Partner Cusack- At least 1 block has to be overhead at all times. If your partner drops his block the team has to stop until one goes overhead.
To the hydrant, and back to the circle.
Mary: We couldn’t lift her if we tried.
Namerama: Waldo, Defib, AC/DC, Mad Dog, Easy In, Wreck-it Ralph
Pledge and COT
Announcements: Ruck for Hunger, Christmas Party, Christmas Parade. Do something fun!
Devo: As you go through your day- don’t be a dick.
Moleskin: replace with moleskin