The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Very humid and wet
FNGs: None
COP: 10 links freestyle
The Thang:
Split into 6 groups of 2 (15 minutes)
Swim 4 links, 3 links motor, last one Sprint freestyle
Partner does up downs and wall pushups. Goal is 5- 10 of each
(Each partner does each activity 5 times)
Pool Circuit 3 Stations: 10 minutes at each
Station 1: up downs (5) and tread water (30 seconds hands up, 30 seconds use hands)
Station 2: 5 wall pushups to 5 up downs (3 links in between)
Station 3: Sprint station. 2x all out sprints. Rest 30 seconds (10 sets)
Recover Recover
Numberama: 12
Namerama: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo, Canadian Bacon
Pledge and COT
Devo: Resist passivity
No Hairy Winks. We want him to come back out