Conditions: No complaints
New location planting the shovel flags at the Food Lion parking lot.
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. The F3 Credo is: Leave no man behind, but leave no man where you find him. Our workouts are free, open to all men, held outdoors, peer led, end with a Circle of Trust.
F3 and Covid Disclaimer
SSH 25 cadence, Imperial Walkers 10 cadence, Thru the Tunnel 10 cadence, Bat Wings 10 cadence, Seal Jacks 10 cadence, mosey around a portion of the Food Lion parking lot.
The Beast (6 sets, 6 exercises, 6 reps)
Run to the four light poles, at the first three light poles perform 6 reps of the exercise for that set. Run to the fourth light pole, turnaround, run back repeating the same exercise at the three light poles. Hold squat when finished. Exercises for each set: 1-Big Bois, 2-Merkins, 3-Squats, 4-Big Bois, 5-Carolina Dry Dock, 6-Side Straddle Hops cadence
Divide in to three groups
Group 1: Balls to the wall
Group 2: Big Bois
Group 3: Run
When group three completes the run they replace group 1 which replaces group 2 which replaces group 3. Three rounds.
Three minutes of burpees
CIRCLE OF TRUST
Philippians 4:13 – I can do all this through him who gives me strength.
1 Timothy 4:8 – For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
Prayer requests and prayer
Roc Solid April 22
Ragnor April 23-24
StinkHIll converts to Ignite at 36th St May 1
Memorial Day Murph WBHS
Colonial 200 Sept 17-18