Don’t go chasing waterfalls.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Hot and sweaty, just the way we like it.

FNGs: No FNG’s

COP:  In cadence LBAC into Overhead Clap into Tclap into Tittie twisters into LBACReverse into Tittie twisters into Clap into Overhead into LBAC all 10x.  TTTx10 into stretch L thenR. stay down and inchworm out for 10 Mericans inchworm back up. Inchworm back out for 10 more. Take a Big Lap (around the block) meet back at the Gazebro.

The Thang:  

10x waterfall dips Ass to concrete. Take a small lap. 10x Decline waterfall Merc’s. Small lap. 10x Incline waterfall Merc’s. Small lap. 10x Waterfall ATC dips. Small lap. meet at playground. 10x PAX supported pull ups on the swing set when finished with them Climb the entire length of the Great Plastic Wall Of China. Small lap meet in grass.

Mary: 10x deconstructed high low plank thingys. Waterfall style. LBC’s till time out 50 in cadence.

Numberama: 6

Namerama: Placebo (respect), Microwave, Mugsy, Three’s company, Defib

Pledge and COT

Announcements: FOK race at the end of August.

Devo: remember to be thankful for what we have. Make the most of it and remember that there are always others who have less. Don’t forget them.

Moleskin:   replace with moleskin