The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Upper 30s…cold, but luckily dry
COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward OYO; LBAC backward OYO; Slow run around the track
We ran laps. On the straightaways, you’d run as fast as you could, on the curves, you’d do the following:
Lap 1 – Cherry Pickers
Lap 2 – Lunge Walk
Lap 3 – Bear Crawl
Lap 4 – Run Backwards
Lap 5 – Sumo Squats
Lap 6 – Burpee Broad Jumps
Mary: Ray Charles x25 IC; LBCs x20 IC
Namerama: Sakrete, StringBean, LottaLove, Microwave, High Stick, Waldo
Pledge and COT
Announcements: Volunteers needed for P200
Devo: Bedrock Mantra…DBAD
Moleskin: This was the first time I’ve Q’d The Jones, so I wanted to utilize the track. It was a pretty good workout, but those curves are really long when doing things like bear crawls and burpee broad jumps.