The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Upper-40s…comfortably cool
COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO
Each man grabbed a block, and we also grabbed one extra block, and gathered at the yield sign at the traffic circle by the flag.
We each take a turn farmer’s carrying two blocks around the traffic circle. While the farmer’s carry is happening, the other three men do a called exercise OYO. That one exercise continues until all four of us have done a farmer’s carry. Then we do it again, but change the exercise. The exercises were:
Curls for the Girls
Lawn Mower (switch arms at your discretion)
We then leave the extra block behind while we each carry our block to the wiffle ball field.
At the field we do the following:
At home plate, 5 blockees.
Leave your block at home plate, then burpee broad jump to first base.
At first base, 10 merkins.
Bear crawl from first base to second base.
At second base, 15 squats.
Sumo squat from second base to third base.
At third base, 20 LBCs (single count)
Run around the circle and return to your block.
After a couple of rounds, we ran out of time and returned to the flag and stowed the blocks.
Mary: Figure Four Reverse Crunch x15 on Q (right leg over left knee, then switch legs); Heel Touches x30 IC; Flutter Kicks x10 IC
Namerama: Manana, Easy In, Swamp Fox, Waldo
Pledge and COT
Announcements: Several events in the coming months. Easter Convergence & Beast Week included.
Devo: We tend to lean on our strengths, but you can’t neglect your weaknesses.
Moleskin: I’m getting back into the Q rhythm after a few months off, and realized I can’t just keep doing legs/abs workouts. So this was a more upper-body oriented workout than I normally do, with a little bit of leg/ab work thrown in. Overall, it seemed to be a solid all-around workout.