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

Conditions: 65

FNGs: None

COP:

SSH, TTT, DQ, LBAC

The Thang:

The Pax grabbed some blocks and headed to the top of the Triangle of Perception and partnered up.

1st partner: 20 overhead press, 20 curls, 20 inclune merkins on the block

2nd partner: bear crawl, lunge walk, crab walk,, lunge walk until partner 1 finished, then SWITCH.

4 sets on the block, per person

SET 2

Partner 1: 10 dammits, 10 WWI sit ups, 10 IC flutter kickers

Partner 2: cherry picking, then rotating squat walk until partner 1 finishes.

3 Sets per person

Mary: None, ran out of time

Numberama: 6

Pledge and COT

Announcements: Ruck for Hunger – 11/21

Devo: None

Moleskin: Whatever was on Major Dads mind

Weather: Cooler but still humid AF. Some rain.

COP: SSH, TTT, DQ, IW

The Thang: The Pax performed a Billy Madison routine, but only made it to 10th grade. The routines are below. After each grade, the Pax did a lap around the Farmhouse.

WWII sit ups

Low plank toe taps

Alternating ankle touches

Superman pull ups

Ironman pulses

Burt Reynolds right side

Burt Reynolds left side

Wide angle merkins

Bent leg pulses right leg

Bent leg pulses left leg

Numberama, Namerama, pledge, Announcements 

Devo: None

Moleskin: Quiet day. Coldcut asked the Q if he was headed to the beach this weekend due to all the core work. Bob The Builder talked about pizza.

Weather:  Windy and much cooler

Warmup: SSH, IW, DQ, LBAC

THANG:  Over head press, curls, squats with the block, merkins, dammits. All 20 each

3 laps around the Triangle

Lawnmower rows x20 each arm, curls x20, Bulgarian split squats L & R with the block x20, WWII reach thru x20

3 laps around the triangle

Overhead tricep press x15, curls, diamond merkins x10, chest press x30

3 laps around the trianglw

Stowed the blocks.

MARY:  Supermans, Ironmans, bent leg lifts L &R, Nolan Ryans, low plank tow taps, flutter kicks

Moleskin:  The Triangle was deceiving to the Pax

Weather: 70s, stagnant, and humid AF

FNG: None

COP: SSH, TTT, DQ, LBAC, IW

The Thang:

The Pax picked up some coupons and headed to the Field of Truth for a circuit style workout.

1. Curls x20, shoulder up & overs x20 IC, 20 lawn mower rows IC

Run down the field backwards, 5 burpees and back.

REPEAT BOTH.

2. Tricep dips on the block x20, overhead press x20, staggered block merkins x10 each arm.

Run down the field backwards, 5 burpees and back.

REPEAT BOTH.

3. 20 Squats w/ the block, overhead tricep ext. X20, 10 Bulgarian split squats w/ the block each leg.

Run down the field forwards, 10 IC smurf jacks, run back.

REPEAT

Mary: WWII Reach thru, L & R cinnamon rolls, bent leg lifts R & L, Superman pulldowns, iron man pulse IC, Superman pulse IC, low plank toe taps, Burt Reynolds L&R, Burt Reynolds up & overs L & R, Jim Braddocks x10, Dammits x10, mosey around the Farmhouse twice.

Pledge, Announcements, prayer, numberrama, namerama

Moleskin: The Pax complained the whoooooole time. Cold Cut asked for Microwaves famous ab routine and he got it. A long stroking Mary. Sakrete cursed the Q and his horrible abdominal exercises. Pretzel deemed the workout sufficient.

Conditions: Warm, muggy, no breeze

FNGs: None

COP: SSH, TTT, DQ, LBAC front and backwards, Overhead claps

The Thang:
The Pax did two, four corner circuits on the Field of Truth.

Corner 1: 10 Ranger merkins

Corner 2: 10 Ranger merkins, 20 IC high knees

Corner 3: 10 Ranger merkins, 20 IC high knees, 30 squats

Corner 4: 10 Ranger merkins, 20 IC high knees, 30 squats, 40 IC hillbillies

Then back down to corner 3, 2, and 1.

SECOND CIRCUIT

Corner 1: 10 diamond merkins

Corner 2: 10 diamond merkins, 20 curls

Corner 3: 10 diamond merkins, 20 curls, 30 up and overs with the block.

Corner 4: 10 diamond merkins, 20 curls, 30 up and overs with the block, 20 lawn mowers each arm

Reverse back down, cornerv3, 2, and 1

Mary: WWII Reach thru, crossed over reverse crunch Left and Right, Burt Reynolds L & R, Burt Reynolds up and overs L & R

Numberama: 6

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.

Devo: none

Weather: Upper 70s, clear, and muggy

COP:

TTT x10IC

SSH x20 IC

Don Quxiote x10 IC

IW x10 IC

THANG:

Started with 20 IC Smurf jacks

The Pax then hit the road for a tour around The Ponds.

Several stops were made along the way where a leg excercise, and a core exercise were performed, repeated,, and then we moved on..

Ended at the flag with 20 IC Smurf Jacks

MARY: Flutter kick x30 IC

Pledge Prayer Announcements

Moleskin: The Q’s arms were still smoked from Woody’s Wednesday Q. The Pax had the usual mumble chatter.

Devo: None

Conditions: 75 and humid

FNGs: No FNGs Today

Disclaimer: Push yourself, don’t hurt yourself.

COP:

SSH, DQ, IW

The Thang:

The pax grabbed some coupons and ran to the bottom of the hill at the Farmhouse.

15 squat pulses with the block IC

15 Right leg lunge pulses with the block IC

15 Left leg lunge pulses with the block IC

DORA

100 Dammits

200 lawnmower rows

300 chest press

Partner ran up the hill to the AO flag and back.

15 Right leg lunge pulses with the block IC

15 Left leg lunge pulses with the block IC

10 IC BODY BUILDERS with the block

Mary: 

Bent right leg reverse curl

Bent left leg reverse curl

WWII style reach between the legs

Numberama: 6

Namerama And Pledge: ✅ 

Announcements, Prayers, BOM: ✅ 🙏

Devo: None

Moleskin:  Everyone talked about how much they love Microwaves Q’s