The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Warm and Muggy, but a little better than some recent days. Due to some lighting issues at the dog park area we normally meet at, I made the call to move the flag and workout out by the entrance near the big baseballs.
COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC x12 (forward and backward) IC, Easy mosey
-At the small wall, Step-ups x20 (each leg)
-Lunge walk to parking lot at the far right of the park (if you’re coming into the park)
-Roundabout 11s (instead of running back and forth, we run around the traffic oval, doing one exercise at one end, and the other exercise at the other end): The exercises were burpees & jump squats…got close to completion, but I moved on from this when most people were not quite complete with their reps.
-Slow mosey back to the small wall.
-Step-ups x20 (each leg)
Mary: LBCs x50 IC, Heel Touches x20 IC, LBCs, x40 IC, Heel Touches x15 IC, LBCs x15 IC, Slow Heel Touches x12 (we had major counting discrepancies) IC
Namerama: Chum, Swinger, Wreck-It Ralph, Manana, Make It Harder, Mad Dog, Mayhem, Defib, Fish N Chips, Waldo
Pledge and COT
Announcements: LQ at Miler for Underhand tonight
Devo: When stressed out, make sure to find a healthy outlet (such as a 5am beatdown)…don’t take it out on your family, friends, coworkers.
Moleskin: To answer the question in the headline, no, Waldo isn’t afraid of the dark. Now I understand that Wescott is called the Country Club for a reason…our work-out conditions and facility are pretty nice, and one thing that I take for granted is the lighting we have. When I showed up to find that lights were completely out in the back half of the park, I realized that the workout I had planned would probably be a little rough in the dark (especially without headlamps) given that we would have been running back and forth and in proximity to blocks on the ground. So I decided we should move to the end of the park that had lights and set-up shop there. We got set up just in time to start, and I had to come up with a workout on the fly…so I incorporated some of the stuff I already had planned, and combined it with some things I’ve done in the past. I wanted cardio and leg work, and I think we accomplished that.