The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 74, sticky from overnight rain
LBAC, IC, 10x Forward, 10x Reverse
5 Nelly’s (Mean Mugs & Shoulder Shrugs) Slowly
3 Deep ‘PRI’ Squats- As low as you can go with flat feet, and hold for 5 seconds
Ruck up, grab sandbags- go for a walk- Through the upper parking lot and around the ball fields.
Stop at wiffle ball field.
Each PAX grab a base.
Using different offset holds, march step (high knees!) heel toe down the base line (just like a sobriety test.) For single hand exercises, switch hands 2x and go in reverse for second half of baseline.
FORM IS IMPORTANTER than simply doing the reps.
If you start to tip, stop, re-center, and begin again.
- Suitcase carry- keep your trunk straight, and your empty arm down!
- One arm Overhead carry- Keep your ribs upright, and tight, arm slightly back!
- chest carry- bear hug!
- overhead carry- Lock them out!
- chest carry
- One arm Overheaed carry
- Suitcase carry
Grab the sandbags and back to the circle.
Namerama: Wreck-It Ralph, Defib, Gypsy
Pledge and COT
Announcements: Beast Week- Get some! 4th of July convergence- The Ditch, 0700. Place your F3 shirt orders!
Moleskin: Defib: ‘I found muscles I haven’t activated in a long time!’ Also, Defib is incapable of properly executing the ‘Mean Mug’ portion of a Nelly… He simply doesn’t have a mean face. This was a good one where form is super important.