Al Gore

WELCOME

F3 Mission – plant, grow and serve small workout groups for men for the invigoration of male community leadership.

F3 Core Principles

1. Free of charge
2. open to all men
3. held outdoors
4. peer lead
5. 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
• Texas Toast x10 IC
• SSH x15 IC

THE THANG

• Mosey, grab a block, assemble in gravel lot
• Upper Body Dora
  • P1 (timer) run to the pull-up bars execute 10CC full flutter kicks then return while P2 performs curls (150 total as a pair)
  • P1 (timer) run to the pull-up bars execute 10CC Low Dolly then return while P2 performs Skull Crushers (150 total as a pair)
  • P1 (timer) run to the pull-up bars execute 10CC Box Cutter then return while P2 performs Merkins (150 total as a pair)
• Lower Body Dora
  • P1 (timer) run to the pull-up bars execute 10CC LBCs then return while P2 performs Cactus Squats (150 total as a pair)
  • P1 (timer) run to the pull-up bars execute 10CC American Hammers then return while P2 performs Block SSHs (150 total as a pair)
  • P1 (timer) run to the pull-up bars execute 10CC Explosions then return while P2 performs Bulgarian Split Squats (100 total as a pair; be sure to switch your feet)
• Return the blocks, mosey to the flag

MARY

• Adductor leg lift x10 IC ea leg 
• Hip Flexor leg lift x10 IC ea leg
• 45-sec Al Gore with Leadership moment

MOLESKIN

Leadership moment- Strengthen your body because it is a gift from God. Similarly, take time to relax because that time is also a gift from God, and more importantly gives us the opportunity to focus on Him. Relaxation is a way we can show our trust in God, thereby providing rest for our body, mind & soul. Psalm 46:10, “Be still, and know that I am God.” 

Great work by everyone today. It was awesome to see Rusty again plus he brought us a FNG so it was extra good. Welcome Riggs (Greg).