Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Very warm and muggy AF
FNGs: None
COP: SSH x20 IC; TTT x10 IC; LBAC Forward & Backward x10 each way; DQ x10 IC; 10 diamond merkins, 10 wide angle merkins, 10 ranger merkins
The Thang:
– Grab a block and head to the pavillion
FIRST SET: 20 curls for the girls, 20 tricep dips, 20 pickle pushers w/ the block
Repeato except curls and tricep dips were IC, 4 counts down & 4 counts up. Pickle pushers IC x20 w/o a block
90 degree curl hold for 40 seconds, over head tricep extension x20, hold pickle pusher up position w/ the block for 40 seconds
Lap around the farm house then 5 burpees OYO
SECOND SET:
20 bent over lawn mower rows for each arm, 30 chest press, 20 oblique dips w/ the block each side
20 front arm raises, 20 chest press w/ leg lifts, 20 Burt Reynolds each side
30 overhead press, 30 chest press with legs at 6 inches, 10 IC Nolan Ryans each side
Lap around the farmhouse followed by 5 burpees. Stow the blocks
Mary: Figure four x20, switch legs and again x20, WWII Reach Throughs x20, 20 Real American Hammers, Iron Cross x10, Flutter Kicks x20
Numberama: 4
Namerama: Woody, ACDC, Cold Cut
Pledge and COT
Announcements: None
Devo: None
Moleskin: It was a quiet day as the boys were laser focused on working those muscles. The core group of 4 men had all returned from various vacations and discussed what went on a bit. Most had put on weight.