The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 50’s, nice for what was to come.
COP: Good mornings (Squat front presses) w/ blocks. Hold the down until a brother lists one of the 5 principles of F3.
With your block, head to the baseballs.
Introduced the Chad 1000X (for more information see the Youtube link below.)
Step-ups on the wall. The original workout called for 1000 per pax. Time would limit this, so we partnered up.
500 step-ups each. OYO.
Wreck-it Ralph- 325
Mary: Stow blocks.
Namerama: Wreck-it Ralph, Repo, Defib, Mayhem
Pledge and COT
Announcements: Ruck for Hunger coming up- look for event.
Devo: It’s Veteran’s Day. Of the many men and women that serve, only 3% will actually carry a weapon into combat. There’s tons of support folks that actually make things happen. Thank them all.
Moleskin: I enjoy the occasional single exercise Winkie. This one sucked… Find out more information about Chad, and the workout here: https://chad1000x.com/