The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Upper-60s & Muggy
COP: SSHs x14 IC; TTT x10 IC; Don Quixotes x10 IC; LBAC x15 IC (forward & backward); Overhead Claps x15 IC; Merkins x10 IC; Squats x20 on Q
-Grab one block, meet by the entrance to the dirt parking lot and partner up.
-Lap 1: One partner does 10 burpees while partner farmer carries two blocks. After the burpees, run and catch up w/ partner and switch roles. Repeat until lap is complete.
-Lap 2: One partner does 20 merkins while partner cusacks one block. After the merkins, run and catch up w/ partner and switch roles. Repeat until lap is complete.
-Lap 3: One partner does 10 lawnmowers w/ each arm while partner lunge walks. After the lawnmowers, run and catch up w/ partner (carrying your block) and switch roles. Repeat until lap is complete.
-Rinse and repeat the three laps again.
-Run around dirt parking lot without blocks and the mosey to the baseballs in front of the park.
-Spider-man merkins; Everyone holds plank, and one by one, each Pax does 5 spider-man merkins
-Mosey back to the flag and stow blocks.
Mary: No time for Mary today
Namerama: Sakrete, Easy In, Defib, Snips, Fish N Chips, Mayhem, Placebo, Swinger, Three’s Company, Waldo
Pledge and COT
Announcements: Bedrock is hosting this week’s Saturday workout…Microwave will be Qing
Devo: Reach out to a brother when you are in need…don’t hold everything inside.
Moleskin: I had seen Three’s Company around so much, that I never realized that he hadn’t ever become a full fledged Q. He had come up with workouts in the past when there was no Q present at an AO, but had never planned a workout at F3 yet. He decided to pick up the co-Q for today and he came up with a great one. He’s definitely Q ready, and I’m excited to see what he can do around the region. Thanks for stepping up Three’s Company, and great job by the Pax today.