The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Warm and muggy
COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers x15 IC; LBAC forward OYO; LBAC backward OYO; Slow run around the track
We ran laps…before the lap, we’d do an exercise at the start/finish line, then we’d start our lap. On the straightaways, you run as fast as you can…then you walk the first half of each curve, and then do an exercise on the other half of each curve:
Lap 1 – Exercise at start: Squats x20 on Q; Exercise on 2nd half of curves: Sumo Squats
Lap 2 – Exercise at start: Hold high plank for about a minute; Exercise on 2nd half of curves: Bear Crawl
Lap 3 – Exercise at start: Monkey Humpers x20 IC; Exercise on 2nd half of curves: Lunge Walk
Lap 4 – Exercise at start: Calf Raises x30 IC; Exercise on 2nd half of curves: Backwards Run
Lap 5 – Exercise at start: Squat Jumps x20 on Q; Exercise on 2nd half of curves: Cherry Pickers
Lap 6 – Exercise at start: Hold high plank for about a minute; Exercise on 2nd half of curves: Burpee Broad Jumps
Lap 7 – Exercise at start: Squats x20 on Q; No exercise on the lap this time…just a slow mosey to cool down
Mary: Figure 4 Reverse Crunch x15 on Q each leg; LBCs x25 IC; Heel Taps x25 IC; Hold 6 inches for about 30 seconds
Namerama: Luigi, Waldo
Pledge and COT
Announcements: SpeedForNeed on Sept. 25
Devo: Prepare and execute with the same effort, whether there are 2 people at the workout or 20.
Moleskin: When you’re at the Jones, the track is a great resource. I decided to slightly modify a workout I had Q’d at the Jones a few months ago. I was a little worried I’d be doing the workout on my own, but Luigi showed up right at 0600 to join me. I feel like we got some good work in.