The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Around 60 degrees, very comfortable
COP: SSH x10 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward x12 IC & backward x12 IC); SSH x25 IC
-Mosey down the road toward the small wall…but before getting to the wall, bear crawl across the ‘bridge’. Then arrive at the wall.
-At the small wall…Right leg step up x15 on Q; Left leg step up x15 on Q; Derkins x10 on Q
-Mosey to the parking lot near the fire station.
-Round-About 11s. Start with 10 Bobby Hurleys and 1 Mountain Climber IC, running counter clock-wise around the parking lot, doing the exercises on each end. Finish with 1 Bobby Hurley and 10 Mountain Climbers IC.
-Mosey back to the small wall…Right leg step up x15 on Q; Left leg step up x15 on Q.
-Mosey to wiffle ball field.
-Start at home plate, do 5 burpees OYO; move to 1st base via Burpee Broad Jump; At 1st base, do 5 squat jumps; move to 2nd base via sumo squats; At 2nd base, do 5 merkins; move to 3rd base via bear crawl; At 3rd base, do 5 flutter kicks IC; move to home plate via crab walk.
-Rinse and repeat, adding a rep to all of the exercises each time around…continued for about 15-20 minutes, until 6:50.
-Circled around the pitcher’s mound for a round of Howling Monkeys (everyone in monkey humper position, with each pax taking a turn doing 10 monkey humpers IC while everyone stays in position).
-Mosey back to the flag.
Mary: LBCs x50 IC
Namerama: Easy In, Chum, Silver Bullet, Shawshank, Microwave, Repo, Mayhem, Major Dad (Respect), Placebo (Respect), Pretzel, Waldo
Pledge and COT
Announcements: Easter workout on April 11 at Doty Park; Major Dad passed along F3Nation’s guidance regarding the Coronavirus.
Devo: Life can change quickly…don’t ever get too comfortable, be ready to adapt.
Moleskin: It was Bedrock’s turn to host the rotating Saturday workout, and I wanted to be a good host. We had 4 guys who had never worked out at the Country Club, so I wanted to give them a tour of many of the popular amenities…which include the wall and the wiffle ball field. Was fun to have a good mix of Bedrock regulars, frequents guests, and newcomers. Great turnout at coffeeteria afterwards as well, which leads to some great 2nd F.