THE SCENE: Partly Cloudy, 62°F, Feels like 63°F, Humidity 100%, Wind 1mph from WSW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
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20x SSH
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20x Tempo Squat
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10x Each direction LBAC
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Little of this, little of that
THA-THANG:
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Ascending bear crawls 1 to 13 merkins at curbs
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Mosey to gas station START POINT
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400 Meter run to the end and back
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3 Rounds Completed
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75 4ct Mountain Climbers
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75 Squats
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200 Meter to the end of the parking lot
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75 4ct Flutter Kicks
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75 4ct Overhead Arm Claps
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400 Meter run to the AO
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AMRAP for time – Increase by 5 each round (3 Rounds completed)
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5 x Burpees
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5 x Gas pumps
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5 x 4-Count Shoulder taps
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5 x BBS
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5 x Merkins
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5 x SSH
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MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Why are you out here at 7am on a Saturday??
What is F3?
F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.
What are our 5 core principles?
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Are free of charge
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Are open to all men
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Are held outdoors, rain or shine, heat or cold
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Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
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End with a Circle of Trust
The F3 Credo is: Leave no man behind, and leave no man where you find him.
The credo doesn’t just apply to our workouts. How are you going to lead today?
MOLESKIN:
ANNOUNCEMENTS: