Gummybear

Location: Troy
Pax:  6 PAX GummyBear / Roadshow/OCB/ PacRat/ 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).

I am not a professional. The workouts we do are voluntary and physically rigorous, and we will be working out on uneven ground in varying visibility. There are inherent risks involved. By participating, you assume all risks for your health and safety, and you agree to take full responsibility. If you are under 18, you must be accompanied by your father or a male legal guardian.

Warm up 

• SSH x20 IC
• Arm stretch :30x x2
• Arm complex
• Willie Mays hays oyo :30

The Thang 

Coupon farmer carry walk for 1 mile stopping to do resistance work with coupons – 

Stops – 5# of body weight = 1 rep of the coupon exercise below  ( so for me 350# = 70 Reps of each — for a PAX that weighs 150# that man would do 30 reps -etc. – I feel like this is a good way to scale strength exercises on the long carry) 

1. Overhead Press
2. Curls 
3. Bench 
4. Skull crushers
5. Rowa
6. Squat
7. Lunges

Mary

Static coupon hold :30 – monk hold :20 – Overhead :10 – mid hold :05 – low hold