12 Pax showed up at Stinkhill to have their time in the lime light and help get F3Hampton Roads more exposure. Katie Collet from Wavy followed the Pax around documenting and recording the beatdown.
F3 Mission: Our mission is to 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 Rain or Shine, Peer Lead, and Always end in COT.
I am not a professional
You are participating at your own risk
You are responsible for your own well being
You are here voluntarily, and you are not paying to be here
Know your limits and do the best you can
Warmarama: SSH, Imperial Walkers, Arm circles, Michael Phelps Through the Tunnels.
The Thang: 5 Burpees, 25 Squats, 20 American Hammers, 15 Merkins, 25 yd Bear Crawl rinse and repeat.
5 Burpees, 25 Squats, 20 4ct LBC’s, 15 Carolina Dry Docks, Sprint up and down the hill, rinse and repeat.
5 Burpees, 25 Squats, 20 BBSU, 15 Werkins, 25 yd Crab Walks rinse and repeat.
5 Burpees, Climb the Stairs and then 25 more Squats rinse and repeat.
5 Burpees, 25 Mountain Climbers, 20 Penguin Crunches, 15 Shoulder Taps 25 yd AYG Rinse and Repeat.
Back to the flags for Dealers Choice in MARY.
COT: Countarama, Namearama, Announcements: Anniversary. Reading of Thessalonians
“Therefore encourage one another and build each other up, just as in fact you are doing.”