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
- Abe Vigoda x10 IC
- Arm Circle Complex x5 IC
- Toes/Waist/High Reach x10 IC
- Alt Knee Raise with Twist x10 IC
- SSH x15 IC
THE THANG
19 reps, CC unless specified
- Level 1 – Sumo Squat, Curl, Merkin
- Level 2 – Bulgarian Split Squat (ea leg), Dip, Irkin
- Level 3 – 4ct Alt Step-up, Sgl Arm Bentover Row (ea arm), Derkin
- Level 4 – Cactus Squat (OYO), Overhead Press (OYO), Werkin
- Level 5 – Perfect Goblet Squat, Perfect Curl, Perfect Merkin
- Level 6 – 4ct Alt Sgl Leg Squat (IC), Perfect Dip, Derkin
- Level 1 (8 reps) – Elevated Pickle Pointer w/ coupon (IC), Coupon Complex (OYO), Merkin
MARY
14 reps IC unless other specified
- Front Hip Flexor
- Glute Leg Raise
- Abductor Leg Raise
- Adductor Leg Raise
- 5 island laps (sprint/mosey)
- Low Flutter x25 IC
- Low Dolly x25 IC
- Modified Freddie Mercury x15 IC
MOLESKIN
The 1492 Voyage, Spain to the Indies
(14reps x6rounds)+ 8 = 92
3 exercises at each level for the Pinta, Nina, Santa Maria
3,117 nautical or 3,587 statue miles… not doing 3,000 of anything! But,
37 day voyage = 84 nautical miles/dy average, so 14 reps x6 rounds Mary
It would’ve been cool to follow what I wrote up but this guy messed up the reading part (smh). Still a good Monday BD.