The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Warm, but not awful
COP: SSHs, LBACs, OH Claps, and a couple other things
Grab the blocks
Curls for the girls: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Overhead press: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Tricep extensions: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Lawn mowers: 15 each arm OQ Jailbreak to lamppost, 10 merkins, mosy back
Squats with the block: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Mosy to the wiffle ball field.
Everyone line up behind home base and hold a plank One by one, run around the bases, when you make it to home base, get back in the plank position The catch: at each base do 5 burpees (except home plate).
Rinse and Repeat with everyone doing WW1 sit-ups and 10 squats at each base.
Rinse and repeat with everyone doing flutter kicks and run around the bases.
Indian run twice around the field
Run to the big baseballs Spider-man merkins Hold Plank and one by one 5 spider-man merkins starting on your left
Squats Hold squat and one by one 10 squats starting on your left
Dips Hold dip and one by one 10 dips starting on your left
Indian run back to the flag
Mary: 30 American hammers IC
Namerama: Easy In, Mayhem, Waldo, Defib, Stalker, Muggsy, Pretzel, Three’s Company
Pledge and COT
Announcements: Father’s Day Convergence; Sheepdog
Devo: Each day is a new day.
Moleskin: Three’s Company is having trouble accessing the Q website, so Waldo is writing this out…Anyway, Three’s Company brought the heat with this workout and it was a good mix of activities, perfect for the hour-long Saturday format.