PAX: LETC, Gump, SOL, Overbite, The Flying Wasp, Crockett, Aqua-man, Flight Nurse, FNG-Copperfield, Steak Knives
QIC: Steak Knives
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
- Workouts are always free
- Are open to all men
- Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold
- Lead by men who participate in the workout in a rotating fashion, with no training or certification needed.
- End with a COT
20 SSH IC
10 Windmills IC
20 Imperial Walkers IC
10 Patio Pickers IC
10-1 Mountaineer Motivators
- Fairy Jack
- Half Arm SSH
- Legs Only SSH
- 3 Burpees OYO
Tabata: 1 minute of exercise/20 seconds rest
Double down squats
Inch Worm Merkins
Alternating Single leg squat lunge
Plyo Sprinter Stretch
Big boy sit up twists
Low Plank alternating twists
EMOM (every minute on the minute)
10 Merkins adding one each round
Welcome FNG Copperfield (Crockett’s brother from Miami).
COT: prayers for the nation and for any unspoken prayers needed.