The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: warm – low 70’s
FNGs: none
Warm Up
- Don Quixote x 15 IC
- LBAC x 15 IC each direction (forward & back)
- SSH x 20
- 8-Count Body Builders x 15 IC
The Thang
Adventure run around the compound:
- At bleachers, run up and down, hop up and down three times. at Houdini’s building, two sets of balls to the wall (huh huh) for 20 sec.
Strength Training:
-PAX grabs a block for three rounds of the following
- Overhead Press x 15 OC
- Flutter Kicks with block 15x IC
- Block Press 30x OQ
- squats x 15 OQ
- Kettle Bell Swings x20 OQ
Team Dora
Alternate with run to 100M marker and back
- 100 Merkins
- 200 squats with bricks (touch the ground)
- 300 LBC’s
Cool down Lap
- monkey humpers x10 OC (at 12:00 on track)
- jump squats x15 OC (at 6:00 on track)
Mary:
- Seal Jacks x 15 IC
- LBC’s x 20 IC
- Side Planks x 10 IC
- Freddy Mercury x 20 IC
- American Hammers x 20 IC
- Final cool down lap
“There are four types of men in this world: 1. The man who knows, and knows that he knows; he is wise, so consult him. 2. The man who knows, but doesn’t know that he knows; help him not forget what he knows. 3. The man who knows not, and knows that he knows not; teach him. 4. Finally, there is the man who knows not but pretends that he knows; he is a fool, so avoid him.”
Solomon Ibn Gabirol