The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Humid
FNGs: None
COP:
SSH: 50 – IC
TTT: 10 – IC
Imperial Walker: 10 – IC
Hill Billy: 10 – IC
Don Quixote: 10 – IC
LBAC (Forward): 10 – IC
LBAC (Backward): 10 – IC
Overhead Clap: 10 – IC
Bat Wing: 10 – IC
Moroccan Night Club: 10 – IC
Merkin: 20 – OQ
The Thang:
Connonball Sit-Up: 20 – OQ
Reverse Crunch Kick: 15 – OQ
Freddy Mercury: 15 – IC
Crunch Hold: 10 – OQ
Knee Touch Crunch: 20 – OQ
Crunch Single Leg Lift (Alternating): 20 – OQ
Burt Reynolds: 10 (Each Side) – IC
Leg Raises: 15 – OQ
Ray Charles: 15 – IC
V-Sit: 30 – OQ
Run the long loop
WWI Crunch: 10 – OQ
Windshield Wiper: 10 – OQ
Magoo w/ a Brick: 10 – OQ
American Hammer w/ a Brick: 10 – IC
Weighted T-Raise: 20 – OQ
Moutain Climbers: 25 – IC
Run the long loop
Connonball Sit-Up: 20 – OQ
Reverse Crunch Kick: 15 – OQ
Freddy Mercury: 15 – IC
Crunch Hold: 10 – OQ
Knee Touch Crunch: 20 – OQ
Crunch Single Leg Lift (Alternating): 20 – OQ
Burt Reynolds: 10 (Each Side) – IC
Leg Raises: 15 – OQ
Ray Charles: 15 – IC
V-Sit: 30 – OQ
Mary:
It was all Mary
Punishment:
Squats: 50 – OQ (1 for every star on the flag that Microwave left at home)
Numberama: 9
Namerama: Space Cowboy, Smokey, Microwave, Ryback, Radio, Amnesia, Goose, Kiwi, Milton
Pledge and COT
Announcements: CSAUP in August. Not sure when or where.
Devo: Everyone faces furstrating circumstances. It is how you react to them that matters.
Moleskin: replace with moleskin
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