The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: cold and wet
COP: TTTx 10 ic, rolled out to get that heartrate up
headed out of the park, ruck walking alternating with ruck jog. stopped periodically for 50 reps on way to raising canes
first 50- 10 merkins, 20, squats, 10 v ups, 10 ww1, all on q and with ruck except ww1
second 50- 10 merkins 20 squats, 10 cftg, 10 tri extensions
3rd 50- 10 oHP, 10 merkins, 10 upright rows, 20 ic incline mountain climbers
Mary: 20 ic american hammers, 20 iron crosses, 20 monkey humpers, 10 mac tar jais
Namerama: defib, qic
Pledge and COT aye!
Devo: jeremiah 29:11 for i know the plans i have for you says the Lord, plans to prosper you and not to harm you, plans to give you a hope and a future!
Moleskin: went back to one of sakretes farewell tours from magnitude and he chose to use logs and head out to harris teeter pl. Due to my back not feeling right, we did same, sans logs.