SSH Freeze TAG

Leland 5/10/19

QIC: crosswalk

# of PAX: 12

PAX: sunshine, Snickers, baby daddy, minivan, beretta, cannoli, jewel, bosley, lasora, Brady, stretch

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.


Tuck Jumps OYO x25

Toy Soldiers IC x20

Burpees OYO x15

SSH IC x10

Cotton Pickers

The Thang:

20 minute AMRAP

5 merkins

10 squats

15 LBCs

20 tuck jumps

20 SSH

20 flutter kicks

20 mountain climbers

5 burpees

Run a lap

SSH Freeze Tag

2 teams, 2 safe zones

If you get tagged by opposing team stop and do SSHs until one of your team members tags you. Then you can run again. You can enter the either safe zone for 30 seconds max. Then you have to go back into the field of play.

Plank, Plank, Goose


American Hammers IC x30

Box cutters IC x10

Hold 6”



Hampstead Hard Launch approaching

Jacksonville hard Launch approaching

F3 business cards

ICE contact info in slack profile

Sunday Funday is 5/26 3-5pm at Veterans Park

Pray for healthy baby and happy family for minivan.

Honored to lead,



Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s