The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: High 40’s and dry!!!!!
FNGs: NOT TODAY
COP: Led by Sakrete. 10 TTT IC Low and slow; 15 LBAC forward IC, 15 LBAC reverse IC, 15 Over head claps IC, 15 moraccan night clubs IC; 10 hillbillies IC
Yo-Yo run to the baseballs at the entrance. (Go your pace. Whenever you reach the baseballs track back to the six and go back to the baseballs and continue until everyone reaches baseballs).
10 step ups each leg OYO
10 TEMPO DIPS ON Q.
Wall sit @ 90 degrees but with legs spread apart. Army crawl under the legs of each PAX (option given to bear crawl in front of PAX)
Mosey to top parking lot by fire station.
11’s. One side do figure 4 LBC (place right foot on left knee and do a crunch and then rotate) Other side was Big Boy Sit Ups. Transition is Mosey
Once complete either hold plank or jog around parking lot waiting on six.
Yo-Yo run to the path that leads to the big pavillion.
Each man grab a picnic table.
10 Gum tasters. (flat on your back doing a pull up on the bench), 10 incline merkins, 10 dips and then flip to top of the table and do 10 leg raises. Then do same exercises in reverse or on opposite bench. Move to next table and continue until time is called.
Mosey back to flag
Mary: 10 MAKHTAR N’ DIAYES ON Q, Flutter kicks until time IC
Namerama: Sakrete, Sugar Mountain, Shooter McGavin, Mayhem, Snips, Swinger, Fish N Chips
Pledge and COT
Announcements: Faultine has the rotating Saturday Q; Start training for P200, like now
Moleskin: At 0500 the scheduled Q had not shown up. No big deal. We are all freed to lead. Sakrete lead the warm ups and was formulating a worth BC in my head and was ready to execute when Fish N Chips said, “I’m good I’ll it” Off we went. If this is the type of stuff this dude comes up with off the cusp then I am not sure I want to attend one where he has it planned. Great job Fish. I took care of writing the backblast because has has issues with logging into the system. Worth BC. Great job Fish.