The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Perfect…cool and clear
COP: SSH x30 IC; TTT x10 IC; SSH x20 IC; Mountain Climbers x15 IC; SSH x10 IC; LBAC (forward & backward x12 IC)
-The Pax spread out around the traffic circle, facing the middle…get into a basketball defensive stance, then side shuffle to the right, then on Q, go to the left. Repeat a handful of times on Q.
-Indian Run to the bridge, then Bernie Sanders across the bridge, then jailbreak to the big baseballs.
-At the small wall…Box Jumps x10 OYO (or modify to step-ups); Inchworm Merkins x10 OYO; Box Jumps (or step-ups) x10 OYO.
-Side shuffle to the parking lot near the entrance to the park, switching the direction you are facing every 10 shuffles or so.
-Figure 8/Weave 11s….Starting on one side of the parking lot do 1 Bobby Hurley, on the other side do 10 High Knees IC. When running to the other side of the parking lot, cross over the middle sidewalk, making a figure 8 pattern (and avoiding possible traffic from other Pax by weaving in with them). Increase the Bobby Hurleys +1 and decrease the High Knees -1 on each rep until you get to 10 Bobby Hurleys and 1 High Knee IC.
-Mosey back to the small wall. Box Jumps (or step ups) x5 OYO; Inchworm Merkins x5 OYO; Box Jumps (or step-ups) x5 OYO.
-Mosey back to the flag (with a Bernie Sanders across the bridge)
Mary: LBCs x30 IC; Heel Touches x30 IC; Flutter Kicks x30 IC; LBCs x30 IC
Namerama: Easy In, Streaker, Mad Dog, Mayhem, Chaos, Jalopy, Repo, Waldo
Pledge and COT
Announcements: Newington Elementary 5k on Feb. 22, in honor of Underhand.
Devo: While the methods of preparation may vary based on the activity you are preparing for, the intensity of the preparation should remain high.
Moleskin: With football season now complete, I wanted to have the Pax go through a workout reminiscent of a basketball conditioning practice. It was a cardio heavy workout, with some jumping and a little bit of work on our defensive stance and footwork. Great job by the pax. A welcome back to the gloom to Chaos. And T-Claps to Mad Dog for stepping up to co-Q on Thursday.