The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: A little muggy, but not too bad.
COP: SSH x15 IC; TTT x10 IC; DQ x10
Overhead press x20
Squats with the block x20
WWI sit ups x20
Lap around Doty.
Rinse & repeat for 35 minutes
Pledge and COT
Announcements: Saturday workout this week is at the Jones. Ruck for Hunger on November 21st
Devo: This months Hero was dedicated to the parents and grandmother that lost their lives in an accident on Nexton Parkway.