The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Low 30s…Finger numbing cold
COP: SSH x20 IC; TTT x10 IC; SSH x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC; LBAC backward x12 IC
-Grab a block and meet at the entrance to the traffic circle.
-Slow Indian Run w/ the block to the bridge.
-On one side of the bridge, Block Press x10; Bear Crawl to other side; Incline Merkins x10; Bear Crawl back; Overhead Press x10; Crab Walk to other side; Dips x10; Crab walk back.
-Indian Run (without blocks) around the parking lot near the entrance of the park and then back to the blocks…Repeat the bridge exercise circuit again.
-Indian Run (without blocks) to the scoreboard and then back to the blocks…Repeat the bridge exercise circuit again.
-Slow mosey w/ blocks back to the yield sign near the flag.
-At entrance to traffic circle, do 1 blockee, then run around the traffic circle; do 2 blockees, then run around the traffic circle; Repeat, adding one blockee each time. Continue for several minutes.
Mary: LBCs x40 IC
Namerama: Easy In, Fish n Chips, Snips, Swinger, Defib, Waldo
Pledge and COT
Announcements: Anniversary convergence & party on Jan. 9. I need people to step up to Q at Bedrock this month. The Q sheet is wide open. Fish N Chips is collecting clothes to donate to people that need them.
Devo: Bedrock Mantra…DBAD
Moleskin: I wanted a block-heavy workout today after doing a cardio-centric workout on Tuesday, but the low temps made me alter my plan a little. Still got some blockwork in, but even with gloves, working with blocks in low 30s temps leaves the fingers a bit too numb for my liking, so I threw in some Indian Runs to help warm us up and break up the block work. Great job by everyone who made it out today. Oh yeah, one more thing, I was able to talk Easy In to do his 2nd co-Q next Tuesday…so we’re finally going to make a full-fledged official Q out of him here soon.