F3 Black Swamp
Armory
2/26/26
5:30 am
PAX:
Vespa
Doubtfire
Stark
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
WARM UP:
10 Motivators in Cadence
THANG:
Block/Weight Needed.
Starting Line:
Begin with 1 Merkin
Run to mid-section line (where block is located).
Mid-Section Line:
11 Curls with Block
Run to far-section line
Far-Section Line:
10 Mountain Climbers (2 is 1)
Run back to mid-section line
Return Mid-Section Line:
11 Bent-Over-Rows
Run back to staring line
Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mountain Climbers (2 is 1)
At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).
2-sets of Suicides turning at every two parking space lines.
COOL DOWN:
Round-robin of their choice of 11 reps.
COT: Sixth was: Doubtfire
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