AO: The Commons
PAX:
Red October
Anchor
Gold Star
Everest
Ponzi
Wario-Q
F3: Fitness, Fellowship, Faith;
Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
Five Core Principles:
It is free of charge
It is open to all men
It is held outdoors
It's led by men who participate in the workout in a rotating fashion
Ends with a Circle of Trust
Our credo is: Leave no man behind yet leave no man where you found him.
Warm up: 7 count Motivator
Le Bruce:
25 reps of each
1-American Hammer 2:1
2-Leg Raises
3-LBCs
Run the small loop
4-Penguin crunch 2:1
5-Crunchy Frog
6-Freddy Mercury's 2:1
Run
7-Sleeping Hillbillies-left
8-Low flutter kicks 2:1
9-Sleeping Hillbillies-right
Run
10-100s
Run
Repeato
COR
NOR
6 from Anchor
Announcements
LDP3 from Gold Star
Prayer
Leave a Reply