A Firm Foundation with Blocks & Bricks

WELCOME

• F3 Mission – plant, grow and serve small workout groups for men for the invigoration of male community leadership.
• F3 Core Principles
  • Free of charge
  • open to all men
  • held outdoors
  • peer lead
  • ends with a COT
• F3 Creed – leave no man behind, but leave no man where you find him.

WARMUP

• Good morning x5 IC
• Moroccan Night Club x10 IC
• Abe Vigoda x10 IC
• Michael Phelps x10 IC
• Imperial Storm Trooper x10 IC
• Hillbilly x10 IC

THE THANG

• Mosey to the house, grab a block + a set of bricks 
• 3 rounds
  • 9ct Perfect-Perfect-Perfect Merkin x5 IC
  • 9ct Perfect-Perfect-Perfect Goblet Squat x5 IC 
• 3 rounds
  • Bent over Fly x10 IC
  • Alternating “L” Raise x10 IC
• 3 rounds
  • Adductor Glute Bridge (Pickle Pointer holding brick between your knees) x10 IC
  • Hip Flexor x10 IC ea side
• 3 rounds
  • Squat & curl x10 IC
  • Tricep Kickback x10 IC

MARY

• Seated Leg Extension x10 IC
• Low Dolly x10 IC
• Adductor LBC x10 IC
• Hatching Butterfly x10 CC OYO
• Long route mosey 
• 1:00 Plank

MOLESKIN

Chilly breeze but otherwise good weather. Great blessing to be able to share 3 F’s with a group of HIM!

Prayers offered for Lights Out’s BIL (Jan’s brother) who passed away, LaLoyd’s friend who is in a struggle, and my sister that is having surgery.