The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 50 degrees
FNGs: None
COP:
Burpee Test: 13 minutes to complete 100 burpees
The Thang:
4 corners – outside Doty park
1 minute to run the short sides, 2 minutes to run the long sides
Corner 1: LBC – 20 – OQ
Corner 2: Flutter Kick – 20 -IC
Corner 3: American Hammer – 20 – IC
Corner 4: Cannonball Sit-ups – 20 – OQ
Mary:
None
Numberama: 8
Namerama: Kiwi, Grits, Microwave, Johnny 5, Space Cowboy, Smokey, Hospice, Milton
Pledge and COT
Devo: No matter how much turbulence you encounter, you can’t forget to fly the plane.
Moleskin: replace with moleskin