The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Hot sticky and moist, just like ones Nacho.
FNGs: FNG forever to be known as Clampett.
COP: All in cadence x10 without dropping. LBAC forward, overhead, T-Clap, Tittie twister, SSH, LBAC reverse, SSH, Tittie twister, T-clap, overhead, LBAC forward.
Stretch Left then Right. Keep legs spread inchworm down to Merc’s on Q x10. Inchworm back up then back out five more times.
Mosey through the neighborhood stopped at some point for x10 on Q curb Merc’s. Carry on for a bit, stopped again for 5 waterfall Up down plank thingys. Carry on to Fire department x10 street merc’s. Carry on to Amphitheater. Step 1- 10x Incline on Q then bear crawl to step-2, 10x incline on Q. Bear crawl backward to step 1. Turn around 10x decline on Q then bear crawl backward uphill to step 2, 10x decline bear crawl down to step 1. Left arm and left leg on step 1, 5x on Q merc’s bear crawl sideways up to step 2. Turn and face the other way so right side is on step 2. 5x on Q merc’s side bear crawl down to step 1. Mosey back to the flag.
Mary: 25 LBC’S in cadence. Pickle pounders x10 then left and right twist x10 in cadence finished up with flutter kicks till time.
Namerama: Pretzel, Cold cut, Microwave, Defib, Sub zero, Clampett.
Pledge and COT
Announcements: SPEED FOR NEED just sign up now.
Devo: You may have to take a long road to travel a short distance.
Moleskin: replace with moleskin