The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Upper 50s…stayed dry until a downpour during the prayer/devo.
COP: SSH x5 IC; TTT x5 IC
-Grab a block and meet back at the flag.
-Curls x20 on Q; OH Press x20 on Q; Tricep Extensions x20 on Q; Lawnmower w/ Right Hand x20 on Q; Lawnmower w/ Left Hand x20 on Q; Block Press x20 on Q.
-Repeat the above exercises, but reduce the reps by 1 each time after going through a set. Do this for 20 minutes.
-Stow Blocks and meet at the entrance to the circle.
-Squats x20 OYO; Run to the no parking sign and back.
-Repeat the above, but reduce the reps of squats by 1 each time. Do this for 20 minutes.
Mary: Ran out of time
Namerama: Splinter, Easy In, Fish n Chips, Snips, The Colonel, Swinger, Defib, Waldo
Pledge and COT
Announcements: Anniversary convergence & party on Jan. 9.
Devo: 2020 may have been a rough year, but recognize the positive things that happened in your life as well.
Moleskin: I wanted to make a workout that incorporated 2020 somehow, so decided on a split workout…20 minutes of upper body work, and 20 minutes of cardio/legs. And being New Year’s Eve, I also added a countdown of sorts to the number of reps we did. The chatter/conversation was good as always, and I feel like we closed the year at Bedrock with a solid beatdown.