THE SCENE: 65°F, Feels like 65°F, Humidity 92%, Wind 3mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x LBAC IC forward and reverse
10x Hand Release Merkins OYO
10x tempo squats IC
20x SSH IC
THA-THANG:
Grab a battle buddy for some BOMBS, while 1 runs, the other does the exercise
50x Burpees
100x Overhead Claps 4ct
150 Merkins
200 BBS
250 Squats
Mosey to the planters
11s – incline merkins to decline merkins
11s – step ups to lunges (both are left leg right leg, 1)
Mosey back to the AO
MARY:
5x Captain Thor’s
20x Hello Dollies
1min plank
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What is the purpose of F3?
Our mission it’s to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
One aspect of this is mentoring men in our group and our community. We have many young men in our lives that need guidance, encouragement, or just a man to talk to. Find those opportunities and start developing those relationships. The flip side of that coin is to find a mentor. Just like we need to pour into the lives of younger men, we need to have those men that pour into our lives.
MOLESKIN:
ANNOUNCEMENTS:
Hardship hill is coming up, we have obstacles to build.
IronPax Week 0 this Saturday.