AO: The Workshop (Surf City Surf Shop)
PAX: Tiny Dancer, Tank, The Flying Wasp, HushPuppy (YHC)
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
1. Workouts are always free
2. Are open to all men
3. Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold
4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed.
5. End with a COT
SSH x 15
Pebble Pickers x 15
Toy Soldiers x 30
Indian Run the The Polar Express to the Christmas Lights at Wrightsville Beach Park.
Thang 1: POLAR runs
25 of each exercise: Run Small Loop Lap after each set: 3 sets in all.
P: Pickle Pumpers
L: Lt. Dans
A: American Hammers
R: Ranger Merkins
Indian Run back to AO.
Thang 2: Visiting Santa
2 sets of 3 rounds:
Set 1 = 20 Snowangles, 10 Pistol Squats each leg
Set 2 = 10 Incline merkins, 10 decline merkins, 10 merkins
After each set of 3, run to touch Santa Inflatable at surf shop.
Prayers for PAX traveling for Christmas. Prayer for our pal Tom Saywer and his back.
HushPuppy over and out.