The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 55
FNGs: None
COP:
SSH: 15 – IC
TTT: 10 -IC
Don Quixote: 10 – IC
LBAC Forward – 10 – IC
LBAC Backward – 10 IC
T CLap – 10 – IC
Moroccan Night Club – 10 – IC
Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor Keanon Lowe. Keanon is a former college and NFL wide receiver who coaches at Parkrose High School in Oregon. On May 17, 2019, a student brought a gun to school. Keanon disarmed the student and then hugged him. He told him he cared for him, and that he cared for him.
The Hero Workout:
– 20 Curls for my wife
– 20 Overhead Presses
– 20 Tricep Dips
– 20 Step-Ups
– .30 Mile Run
AMRAP
Numberama: 10
Namerama: Fanny Pack, Goose, Old Flame, Peg, Space Cowboy, Splinter, Picasso, Floppy, Schrute, Milton
Announcements: Peyton’s Wild and Wacky. P-200.
COT
Devo: Should compassion and empathy. You don’t always know what people are going through.
Moleskin: