The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Upper 30s…cold, breezy
COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward OYO; LBAC backward OYO; Run around dirt parking lot
-Grab a block and meet at the entrance to the flag.
-Hand release merkins x5 on Q
-OH Press x10 on Q
-Curls for the Girls x15 on Q
-Chest Press x20 on Q
-LBC x25 IC
-Hold high plank for 30 seconds.
-Jailbreak to lightpost on the right, then side shuffle (right foot leading) to the speed limit sign; Head back with side shuffle (left foot leading) to the lightpost; run backwards to the flag.
-Repeat this set until 5:40
Mary: Ray Charles x25 IC; Flutter Kicks x25 IC; Tempo LBCs x25 IC
Namerama: Easy In, Fish n Chips, Snips, Mayhem, Defib, Waldo
Pledge and COT
Announcements: Still need Qs for this month. Tectonic hosts this week’s Saturday workout. The Guild meets at Wescott Park every Wednesday.
Devo: Bedrock Mantra…DBAD
Moleskin: In tribute to the movie ‘Groundhog Day’, I wanted to do a repeating workout, but I didn’t want it to feel like the Cardiac. So I put in a series of block exercises, and made the running part a little different. Overall, I think it went pretty well…the mumble chatter was strong and we got some good work in.