Put In Work Before the Sun Rises

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Hot and muggy

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
-Grab 2 bricks each and will hold onto them for the rest of the workout
-Mosey to big baseballs at the front of the park
-10 step-ups each leg on small wall
-Wall sit on big wall with arms out front (for about 60 seconds)
-Mosey to whiffle ball field
-Starting at ‘home plate’.  Brickees x10; Burpee broad jump to first base; Squats x15; Sumo Squat to second base; Hammer curls x20 (each arm); Bear crawl to third base; Flutter kicks x25 IC; Run around ‘field’ and get back to home plate.
-Rinse & repeat…I think most of us got 3 rounds in.
-Walk back to flag, alternating between Cusacks and hammer curls; stow bricks

Mary: LBCs x25 IC

Numberama: 3

Namerama: Easy In, Gypsy, Waldo

Pledge and COT

Announcements: Father’s Day Convergence on Saturday

Devo: Once an argument/debate turns into insults/personal attacks, it is no longer productive.  Recognize when it gets to that point.

Moleskin: I’ve enjoyed brick workouts lately, so I found this one that I put together last year and recycled it.  Some good work was done before the heat of the sun could get to us.  Great work, fellas.