The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Comfortably cool
FNGs: Jalopy (Michael Zorn)
COP: SSH x30 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC)
-Partner up at the entrance to the dirt parking lot. Partner A runs around the parking lot, while that is happening, Partner B does burpee broad jumps. Once Partner A catches up to Partner B, then Partner B runs around the parking lot and Partner A does burpee broad jumps. Continue until your group makes it all the way around the parking lot w/ burpee broad jumps.
-Repeat the above, but replace the burpee broad jumps with sumo squats.
-Back at the entrance to the circle by the flag, do 5 burpees, then take 1 lap around the circle…then do 4 burpees, and take 2 laps…then 3 burpees, 3 laps…2 burpees, 4 laps…1 burpee, 5 laps.
-Usain Bolt time…at the entrance to the circle, exercise is called out by each pax and while he runs to the lightpost on the right and back, the rest of the pax do that exercise. The exercises called included flutter kicks, makhtar n’diayes, WW1 Situps, mountain climbers, SSHs, and Bobby Hurleys.
Mary: LBCs x30 IC; Heel Touches x30 IC; LBCs x30 IC
Namerama: Prius (Respect), Easy In, Wambach, Yo Adrian (Respect), Jalopy (FNG), Waldo
Pledge and COT
Announcements: Anniversary Party at the Ponds on Jan. 25.
Devo: It’s easy to make bad decisions this time of year, but it’s not too late to make up for those decisions.
Moleskin: Speaking of making bad decisions, after eating pretty poorly for the last week, I figured we needed a good cardio workout. I think that we accomplished that. Shout out to Prius for bringing out an FNG to the gloom…welcome Jalopy!