The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Nice
FNGs: None
COP:
SSH: 15 – IC
TTT: 10 -IC
Don Quixote: 10 – IC
Imperial Walker: 10 – IC
Little Baby Arm Circles (Forward): 10 – IC
Little Baby Arm Circles (Backward): 10 – IC
Overhead Clap: 10 – IC
Bat Wing: 10 -IC
Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor Flo’s grandmother, Bessy Mae.
The Hero Workout (Version 4):
– 20 Overhead Press
– 20 Curls for My Wife
– 20 Squats w/ The Block
– 20 Merkins
– 20 WWI Sit-ups
– .30 Mile Run
AMRAP
Numberama: 6
Namerama: Peg, Kiwi, Schrute, Fanny Pack, Flo, Milton
Announcements:
COT
Devo:
Moleskin: