The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Upper 30s…Cold, but good workout weather
COP: SSH x21 IC; TTT x10 IC; Mountain Climbers x15 IC; SSH x21 IC
-Slow mosey toward the front of the park. I’d periodically stop the group to do different tasks/exercises along the way (including bear crawls, burpees, lunge walks, squats OYO for a minute or so)
-At the small wall at the front of the park, Incline Merkins x10 on Q & then step-ups OYO
-Mosey to the parking lot on the right as you enter the park.
-A series of Stayin’ Alives, using six parking spaces to run back and forth. In the first series, we’d do a squat jump every time we returned to the starting point. In the second series, it was a burpee. In the third series, we replaced the run with a lunge walk, and did a squat when we returned to start. In the fourth series, we repeated the squat jump from the first series. Each of these series was done OYO for a couple of minutes.
-Merkins x10 on Q.
-Slow mosey back to the flag, stopping periodically to do tasks/exercises along the way (including sumo squats, burpees, squat jumps and then a jailbreak at the end)
Mary: LBCs x40 IC
Namerama: Easy In, Fish n Chips, Snips, The Colonel, Defib, Waldo
Pledge and COT
Announcements: Anniversary convergence & party on Jan. 9. I need people to step up to Q at Bedrock this month. The Q sheet is wide open.
Devo: The gloom has been a positive place despite the tough year we just went through. I wanted to give thanks to the brothers at Bedrock for their fellowship during the past year.
Moleskin: We tend to pick up some bad health habits during the Holiday season, so I thought I’d lead a conditioning workout, which kept us moving the entire time. Overall I thought it went well, and with the small group we had, the mumble chatter was great.