Pax: 7x = GummyBear / OCB / Crash / Trader Joe / Dr. Scholl’s / Optimus / Nuthouse (Q)
The mission of F3 is to plant, grow, and serve small workout groups to invigorate male community leadership. Founded in 2011, F3 focuses on three pillars—Fitness, Fellowship, and Faith—to help men improve themselves physically, socially, and through community service. We leave no man behind, and no man where he started.
5 Core Principles
1) Free of charge
2) Open to all men
3) Held outdoors(rain or shine)
4) Peer-led (rotating leadership)
5) End with a Circle of Trust (COT).
Disclaimer
- Not a Professional: “I am not a professional trainer, and this is a volunteer-led, free workout”.
- Voluntary Participation: “You are here at your own free will and may leave at any time”.
- Know Your Limits/Modify: “Modify as necessary based on your own injuries and fitness level”.
- Risk Assumption: “You are responsible for your own well-being and assume all risks”.
- FNG Check: Ask if there are any FNGs(Friendly New Guys) present.
Warm up:
- Bean Picker 10x IC
- Perfect Squat from the hole 10x IC
- SSH 20x IC
- Arm Circle complex
The Thang:
1. Coupon Carry to Stage
• Farmer carry (or rifle carry) your coupon from shelter to the stage
• At stage: 5 Rounds
- 20 Pulse Goblet Squats IC (hold coupon at chest, deep squat come up 1 – 2 -3 pulsed)
- 20 Incline Merkins CC
• Carry back to shelter.
2. Upper Body (at shelter)
• 5 Rounds 20 Coupon Curls to 15 Coupon Overhead Press IC
• 5 Rounds 15 Coupon Bench Press to 10 low flutter IC with Coupon press hold
Mary (at shelter, 5 min)
• LBCs × 20 IC
• Willy mays Hays
• Good Mornings
Moleskin — Weight is a number – heavy is a feeling – light work today, good job guys!! OCB scaling and getting back after it – Pax of the day! -syintg Nuthouse
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