The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: replace with weather
FNGs: 47 The Grease
COP: Bring Sally Up Merkin Challenge
11s at Jingles Hill (To celebrate my five year anniversary, we did 11s that don’t add up to 11. 10 at the top, 10 at the bottom. 9 at the top, 9 at the bottom… ect)
Grab a Block:
Curls for my wife: 25 – OQ
Overhead Press: 25 – OQ
Tricep extensions: 25 – OQ
Lawnmower pulls: 25 – OQ (each arm)
Calf raises: 73 – OQ
WWII Sit-ups: 25 – OQ
Cross crunch: 25 – OQ (each side)
Flutter kick: 25 – OQ
Namerama: Microwave, Flo, Schrute, Space Cowboy, Pretzel, Peg, Fanny Pack, Kiwi, Milton
Pledge and COT
Devo: Focus on the positives, and be thankful for what you have.
Moleskin: Sally is lazy.