Welcome to F3!
Five core principles: (Urkel)
1- Free of charge
2- Open to all men
3- Held outdoors, rain or shine, heat or cold
4- Are peer lead in a rotating fashion with no certification necessary.
5- Ends in a Circle of Trust
PAX: Urkel, Cable Guy(respect), Big Spur, Cockaboose, Sawed Off, JV, Yo Yo Ma, Lombardi(respect), Adidas- QIC
Disclaimer: I am not a trained professional, do not hurt yourself, push yourself and the man next to you.
Conditions: Sahara dust storm hot and humid.
Warm O Rama: 20-SSH, 10-low slow squat, 20-toy soldiers, 20-mtn climbers, 10 Merkins
Mosey for small loop of Jacobs ladder: Plank for six, group stays together.
5 burpee, 10 Merkins
5 burpee, 10 Merkins, 15 squat
5 burpee, 10 Merkins, 15 squat, 20 flutters
Back down ladder
Return to Boat landing get a stone:
10 curls IC, bear crawl up ramp
20 OHP IC, run up ramp
30 bench press OYO, backwards run up ramp
40 squats OYO, run up ramp
Each time back to stone for next exercise, move to next stone over to always have different size(weight)
Rinse and repeat 3X
Indian run to upper lot. 5 burpees OYO, 10 Merkins IC, 20 squat IC, 10 count.
Jailbreak to flag for Mary.
Mountain climbers, planks, flutters, LBC, dirty dogs, monkey humpers, Big Boys all performed.
4th of July Convergence. Yacht Club, M and 2.0 friendly
F3 10 year Celebration in Cape Fear. Will be an amazing event. Put name and interest level in Q sheet.
JV’s stones are huge. We all suffered putting in time holding them.
Big Spurs call of Big Boys IC has the same effect as Cockaboose’s cadence with Imperial Walkers. There were sounds, and movement, but not sure what we were looking at.
We might have been mistaken for Antifa this AM. Either way, our Nantan was trying to EH the guy!
If you want to know what it’s like to be a rock star, follow Spur into AllJoy Donuts.
Yo-Yo Ma can still bear crawl faster than many can run.
It’s is a pleasure and honor to lead. I appreciate all of you who have made my first year with F3 so memorable.