Simple and effective. Signed up for the Q 6pm the night before. So you know it was well the thought out and complicated….yeah think again 😉
I’m not a professional modify as needed (up or down) and let us know if you need medical attention and we’ll help you get it.
F3’s mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership.
Leave no man behind, but…leave no man where we found him.
5 Core Principles
(1) open to all men
(2) free of charge
(3) held outdoors – rain or shine, heat or cold
(4) peer led in a rotating fashion (by men who participate in the workout) with no certification necessary
(5) Ends in the COT
Warmarama (10 of each)
– Abe Vigota
– Weed Picker
– Copper Head Squat
– High knees
It was simple today. 3 locations, 10 exercises of 10 reps each, hence 3 of dimes.
10 of each exercise
– Lunges (2 is 1)
– Big Boy Sit-ups
– Calf Raises
– Shoulder Taps (2 is 1)
– Carolina Dry Docks
– Flutter Kicks (2 is 1)
– 1 min plank
1st Dime= Mosey to 5&10 storefront
2nd Dime= Mosey to water tower
3rd Tower= Mosey to top of parking deck
On the way down the parking deck hit sprints on straight away.
Mosey back to flag for Mary. Bob vila, picket fence, and Plato called Mary.
Circle of Trust
Prayers for Bob Vila’s family and the foster children.
Prayers/Praise for Plato in new job opportunity.
6/18 family beatdowns at both 5&10 and todos tacos
6/18 ruck craw led by stoner
6/22 family event at Lochmoore club thanks to casket for leading and wheezy for grilling weiners
Naked Man Moleskin
Today’s beatdown was meant to be a Q school to show the newer pax the parts of a beatdown and how to lead a simple one. Got 2 spots filled at the end of the workout. Lookout for the VQ!