The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold, 35ish.
COP: SSHx15, Arm Cirlcesx15, 5 Slow Squats.
After warmup the PAX grabbed a coupon and shoulder carried to the basketball court.
Bear Crawl/Crawl Bear Suicides with a Jump Squat at each stopping point.
Partner up for some partner 11s.
As one of the partners completed a leg of the 11s the partner would be in plank or v-sit.
11s: Curls – Slide the Block to opposite side – Blockees – Lunge Back with block.
Dora. While not performing exercise, partner ran around tennis court, stopping at corners to alternating between performing 10x Merkins and 10x Mountain Climbers.
Exercises were: 50 American Hammers
150 Flutter Kicks
Mary: No time.. unfortunately.
Namerama: Sagget, Redo, Wee Woo, Friar Tuck, All 9s, Urkel, BedPan, Mack, TKO, String Bean, Prayer Request, Sofia, Gru
Pledge and COT. Done.
Devo: YHC talked about how F3 was another family, and how the members of the pax will be missed.. Unless I can start one up in NY.
Moleskin: F3 is an amazing group and has made a major impact in my life after only about 9 months. As with everything, you get what you put into it, and this is one thing worth while to give it your all. Thank you brothers.