QIC: crosswalk

# of PAX: 15

PAX: watchdog, tombstone, FNG (dogwood), frogger, tubbs, doubtfire, Mountie, punky, cookie, cookout, Hoosier daddy, lightning, tater-tot (Durham), brick city

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


SSH IC x 20

Mountain Climber IC x 15

Burpees OYO x 5

Mosey to speed bumps

10 merkins. Add 5 merkins at very speed bump. Ex: 10, 15, 20, 25, 30

Pick up 6


Pick up 6

Flutter kicks

Pick up 6

Mosey to parking lot

Dora suicides

100 squat jumps

Short run to first light post

200 crunchy frogs

Medium run to island

300 American Hammers

Long run to third light pole

Mosey to picnic shelter

30 dips OYO

20 step ups (each leg)

Plank routine

Mosey back to flag

Welcome FNG Dogwood


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