The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 57 Degrees and low humidity perfect day for an outdoor workout
FNGs: No FNG’s Disclaimer given, I always like to remind people I am not a professional and it will not take long for them to notice.
COP: Mentally I was not 100% present during the warm up today and it took a few exercises for me to get in a groove.
SSH, TTT, Burpees, Don Quixote, “The Borland” Merkins with alternating one arm high planks. (PS I did not name this nor is it appropriate as I am awful at all things merkin. )
Mosey behind the pump house and get two blocks each, Farmers carry back to Horseshoe pit.
Decided to alternate core and upper body work we did all of the below maybe not in this order but they were all done.
Curls for the girls, Overhead Press, Tricep extensions, Russian twist with block, Dammits, Block Press, Shoulder Shrugs, Standing Russian Twist, Block Big Boy Sit ups
Each was done either on Q or in Cadence and until the Q decided to stop. We then farmer carried the two blocks in a lap around horseshoe pits.
Decided then to alternate Lower body work and Core same as above not sure if sequence is correct but they were all done.
Block squats, Calf raises with blocks, Jump Squats, alternating ankle taps, Burt Reynolds, Step ups with the block, Lung walk length of Horseshoe Pit forward, Lung walk length alternating sides 1/2 and reverse 1/2, iron cross, high crunch.
All exercised performed either on Q or in Cadence based on Q’s delight and fatigue.
We then took a lap around tennis court that ended with a jail break across the grass.
We then curled, tricep extensions, and shoulder shrugged the blocks some more before farmer carrying them back to storage.
*Due to my initial mindset at beginning of workout I was making this up as I went so do not remember specifics.
Mary: LBC’s in cadence
Namerama: Dry Prime, Space Cowboy, PTI, Caterpiller, Mcgoo, Nacho Libre, Crab Cakes, 50/50, Old Flame, Lake effect, Bob Jones, Borland
Pledge and COT
Announcements: The Oak and MudRun sign up and Pay (up for debate)
Devo: replace with devo
Moleskin: replace with moleskin