The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 75 and humid
COP: 20 SSH IC, 10 IW, 10 DX
20 Curls for the girls, 10 IC Mt Climbers
10 four count up, 4 count down curls, 10 IC Mt Climbers
10 curls to overhead press, 10 mt climbers
40 sec 90 degree block hold
Two laps around the road island with some strafing.
20 merkins followed by 10 ic lowplank toe taps
20 chest press, 10 ic lowplank toe taps
10 four counts down, 4 up merkins, 10 ic lowplank toe taps
20 two counts down two up merkins, 10 ic lowplank toe taps
Back & shoulder circuit
Mary: low plank toe taps, American hammers, Jim Braddocks
Pledge and COT