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

Conditions: Hot sticky and moist, just like ones Nacho.

FNGs: FNG forever to be known as Clampett. 

COP:  All in cadence x10 without dropping. LBAC forward, overhead, T-Clap, Tittie twister, SSH, LBAC reverse, SSH, Tittie twister, T-clap, overhead, LBAC forward.

Stretch Left then Right. Keep legs spread inchworm down to Merc’s on Q x10. Inchworm back up then back out five more times.

The Thang:

Mosey through the neighborhood stopped at some point for x10 on Q curb Merc’s. Carry on for a bit, stopped again for 5 waterfall Up down plank thingys. Carry on to Fire department x10 street merc’s. Carry on to Amphitheater. Step 1- 10x Incline on Q then bear crawl to step-2, 10x incline on Q. Bear crawl backward to step 1. Turn around 10x decline on Q then bear crawl backward uphill to step 2, 10x decline bear crawl down to step 1. Left arm and left leg on step 1, 5x on Q merc’s bear crawl sideways up to step 2. Turn and face the other way so right side is on step 2. 5x on Q merc’s side bear crawl down to step 1. Mosey back to the flag.

Mary: 25 LBC’S in cadence. Pickle pounders x10 then left and right twist x10 in cadence finished up with flutter kicks till time.

Numberama: 7

Namerama: Pretzel, Cold cut, Microwave, Defib, Sub zero, Clampett.

Pledge and COT

Announcements: SPEED FOR NEED just sign up now.

Devo: You may have to take a long road to travel a short distance.

Moleskin:   replace with moleskin

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

Conditions: Moist with a side of moistness.

FNGs: No FNG’s

COP:  In cadence LBAC, Overhead clap, Tclap, Tittie twister, LBAC reverse, TT’s, Tclap, overhead, LBAC all with arms up no rest in-between  x10. TTT cadence x10, down into stretch L then R. inchworm down into Merc’s x10 single count. inchworm back up. Rinse and repeat x5.

The Thang: 

Big Lap around the block. Meet back at blocks grab one and head to closest shelter. blocks at far end in order to get to them we have to climb the benches. UP- Gum checkers, dip, sit up, v-up. All 10x. Repeat to go down. We crossed 3 benches this way.   Small lap. Cusack block around path. 10 tricep Ex, 10 up and overs, hold Cusack. To next Shelter.      At this shelter we crossed thusly. UP- Gum checker, dip, decline merc, 10 step up per leg, incline, sit up, V-up. Repeat for down on the other side. this too was for 3 benches.    Small lap back to block then proceed to stow blocks, utilizing the Cusack plus 10 Tricep ex and 10 up and overs.

Mary: 62 LBC’s in cadence to honor the most senior dudes.

Numberama: 4 pax

Namerama: Placebo, Motherboard, Century all Respects. Fish n Chips-no respect.

Pledge and COT

Announcements: replace with announcements

Devo: Respect and thanks for these gentlemen what they represent and the aspirations they provide for us mere mortal folks.

Moleskin:  Combined age of 4 participants.   227. Wow, just wow. 

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

Conditions: Hot and sweaty, just the way we like it.

FNGs: No FNG’s

COP:  In cadence LBAC into Overhead Clap into Tclap into Tittie twisters into LBACReverse into Tittie twisters into Clap into Overhead into LBAC all 10x.  TTTx10 into stretch L thenR. stay down and inchworm out for 10 Mericans inchworm back up. Inchworm back out for 10 more. Take a Big Lap (around the block) meet back at the Gazebro.

The Thang:  

10x waterfall dips Ass to concrete. Take a small lap. 10x Decline waterfall Merc’s. Small lap. 10x Incline waterfall Merc’s. Small lap. 10x Waterfall ATC dips. Small lap. meet at playground. 10x PAX supported pull ups on the swing set when finished with them Climb the entire length of the Great Plastic Wall Of China. Small lap meet in grass.

Mary: 10x deconstructed high low plank thingys. Waterfall style. LBC’s till time out 50 in cadence.

Numberama: 6

Namerama: Placebo (respect), Microwave, Mugsy, Three’s company, Defib

Pledge and COT

Announcements: FOK race at the end of August.

Devo: remember to be thankful for what we have. Make the most of it and remember that there are always others who have less. Don’t forget them.

Moleskin:   replace with moleskin

SSHx10, TTTx10, Stretch Left then Right, LBACx10 into TClaps into Overhead Clap.

TAL (Take A Lap)

As a group jail break for 3 light poles then jog round and jail break the 3 light poles on the other side.

STAND 1; Pax choice of exercise for the group. Said Pax to Bear crawl up the steps. At the top 10x step ups each leg then bear crawl down. Switch and next man chooses exercise then heads off.

TAL

STAND 2; two Pax choose Ab exercise for the group. Pax climb stand doing 2x Incline merc’s (20 total). Down is every other step Decline merc’s (10 total).

TAL. Actually stopped at half way point. Utilizing large bench we did 10x ATG (Ass To Grass) dips then jailbreak to other side of field bench. 10x ATG dips jailbreak back. One more set after this to bring us back to the concession stand.

STAND 3; Pax wall sit at concession stand while 2 members frog jump up stand 3 then backward frog jump down. Rotate.

TAL

Upon return to Stand 3 all Pax did 2x incline merc’s up then 2x declines down.

TAL

Utility shed wall sit while each member completed 10x pull/chin ups with emotional support.

Mary was 50 LBC’s in cadence.

Great fun was had by all. I think.