The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 38 the grease
FNGs: None
COP:
SSH – 20 IC
TTT- 10 IC
Don Quixote – 10 IC
Imperial Walker – 10 IC
Hill Billy – 10 IC
Little Baby Arm Circles (Forward) – 10 IC
Little Baby Arm Circles (Backward) – 10 IC
Over Head Clap – 10 IC
Bat Wing – 10 IC
Moroccan Night Club – 10 IC
Terrible Ts – 10 IC
The Thang:
4 Corners: Back pedal the short, run the long.
Corner 1: Merkins, Crucible Merkins, Ranger Merkins – 20 OQ
Corner 2: Flutter Kick, Iron Cross, Stapler – 20 IC or OQ
Corner 3: Squats, Lunges, Gorilla Squats – 20 IC or OQ
Corner 4: Freddy Mercury, Flat Crunch, Cannon Ball sit-up – 20 IC or OQ
Mary:
Williams Bryce: 20 IC
WWI Sit-up: 20 OQ
Toe touch (one leg at a time): 20 OQ
Low plank: 1 minute
Numberama: 9
Namerama: Smokey, Schrute, Smack Down, Goose, Peg, Fanny Pack, Flo Microwave, Milton
Pledge and COT
Announcements: replace with announcements
Devo: replace with devo
Moleskin: replace with moleskin
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