The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Warm & muggy
COP: SSH x10 IC; TTT x10 IC; SSH x20 IC; Imperial Walkers x15 IC; SSH x30 IC; LBAC (forward & backward OYO); SSH x15 IC
-Mosey to the small wall, but took a slightly longer route, going down to the scoreboard first.
-At the small wall, Toe Taps x40 IC; Step ups (right leg) x20 on Q; Step ups (left leg) x 20 on Q.
-Head to the parking lot by the fire station, sumo squatting most of the way.
-At the parking lot, do 5 jump squats on one side of the loop, run to the other side, do 10 high knees IC, run back…rinse and repeat for 10-15 minutes.
-Head back to the small wall, lunge walking most of the way.
-At the small wall, Toe Taps x40 IC; Step ups (right leg) x20 on Q; Step ups (left leg) x20 on Q.
-Mosey to the bridge…Incline merkins x10 IC; Dips x10 IC; Incline merkins x10 IC.
-Mosey back to the flag
Mary: Slow LBCs x25 IC; Slow heel taps x25 IC
Namerama: Easy In, Manana, Old D, Waldo
Pledge and COT
Announcements: Memorial Day workout this Saturday.
Devo: Being well-rounded just for the sake of being well-rounded isn’t always useful. Identify your strengths and keep improving those. There’s nothing wrong with working on your weaknesses as well, but pick your battles. Your time is limited so you can’t be good/great at everything.
Moleskin: I did not have much energy this morning, but had already planned on a cardio heavy workout. And the humidity was very high, so it was a SweatFest. But all in all, I thought it was a good beatdown, and we got some good work in.