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
- Imp Stormtrooper x10 IC
- Hillbilly x10 IC
- Big Arm Circles x10 IC ea direction
- Texas Toast x10 IC
- SSH x20 IC
THE THANG
- Indian Run to the veterans memorial
- Daft Punk x10
- Indian Run to pavilion
- Timed Dora: P1 curls, P2 run path x10 CC Flutter Kick, 5:00
- Timed Dora: P1 Skull Crusher, P2 run path x10 CC Low Dolly, 5:00
- Timed Dora: P1 Sgl-arm Rows, P2 run path x10 CC Explosions
- Mod Prisoner Merkin x10 IC
- Cactus Squat x10 IC
- Repeato PM & CS x10 IC
- Repeato PM CS x10 2 rounds OYO
MARY
- Freddie Mercury x15 IC
- Butterfly Sit-up x15 CC OYO
- Pickle Pointer w/ coupon x15 IC
- Cumberland County Viaduct x10 IC ea side
- Upright Row (slow) x10 IC
- Scap Shrugs x10 IC
- 61 count Overhead Hold
- 61-sec Al Gore
- 8ct Good Morning x5 IC
MOLESKIN
Thankfulness