The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Upper 30s and breezy…quite chilly
COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC Forward x12 IC; LBAC Backward x12 IC; Run around dirt parking lot.
-At the flag, Squats x10 on Q
-Indian Run to the bridge
-At the bridge, Squats x10 on Q; Dips x10 on Q
-Mosey to small pavilion
-At the pavilion, Squats x10 on Q; Dips x10 on Q; Step ups x10 each leg OYO
-Lunge Walk to the bridge; Run w/ high knees across bridge; Jailbreak to the park entrance
-At small wall, Squats x10 on Q; Dips x10 on Q; Incline merkins x10 on Q; Step ups x10 each leg OYO
-Sumo squat to parking lot near front of park
-Elevens! At one end of the parking lot, start w/ 1 merkin; run to other side of parking lot; 10 squat jumps; run back to the other end of parking lot. Increase merkins by 1 each time around, decrease squat jumps by 1 each time around until you do 10 merkins & 1 squat jump.
-Mosey back to the flag
-Ray Charles x25 IC; LBCs x25 IC
Namerama: Splinter, Easy In, Sakrete, Fish n Chips, Prius, Sugar Mountain, Defib, Waldo
Pledge and COT
Announcements: Tectonic has this week’s Saturday workout. Christmas drop-in at Stalker’s house on Dec. 10. Anniversary convergence & party on Jan. 9.
Devo: Gave the Bedrock mantra…DBAD
Moleskin: It was a chilly morning, so I wanted to make sure we kept moving…It was great to see Prius back in the gloom, and Fish n Chips was sure to welcome him back as only FNC can do.