The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold for May…40s, but luckily it was dry
COP: SSH x20 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC Forward & Backward OYO, Squats x16 on Q
-Indian Run to the parking lot on the other side of the park.
-Set of Staying Alives (using 6 or 7 parking spaces)…each time you return to the start, do 1 Bobby Hurley.
-Another set of Staying Alives…this time do 2 Bobby Hurleys when you return to start.
-Mosey to small wall.
-Incline Merkins x10; Tricep Dips x10; Step Ups x10 each leg; Run to front gate and back.
-Repeat the above, decreasing the # of reps of exercises by 1 each time.
-Repeated until everyone got down to 1 rep of each exercise.
-Mosey back to the flag, running backwards across the bridge.
Mary: Figure-Four Reverse Crunch x15 on Q each leg
Namerama: Mayhem, High Stick, Shooter McGavin, Double Trouble, Snips, Chum, Waldo
Pledge and COT
Announcements: Rotating Saturday workout is at the Jones w/ an out-of-town guest Q from Wambach. Also on Saturday, help Swinger with house fixes if you are available.
Devo: Listen to your body. If you are sick or injured, don’t push yourself to the point of making things worse.
Moleskin: Easy In originally had signed up to Q, but he was feeling ill so had to stay home. I took on the Q and pretty much made it up as we went along, focusing mostly on running to keep us warm on this unusually cold May morning. Overall, I think it went pretty well, and the group of guys that did make it out were talkative and seemed to have a good time.