F3
“11’s” with Block
The Armory
4/10/25
PAX:
Brickyard
Echo
Vespa
Bulldog
Bourbon
Rudy
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:
7 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 Lt. Dan’s (2 is 1)
Run back to mid-section line
Return Mid-Section Line:
11 Bent-Over-Rows
Run back to staring line
Starting Line:
2 Merkins
Far-Section Line:
9 Lt. Dan’s (2 is 1)
Continue until at Starting Line you are doing 10 Merkin and at Far-Section Line you are doing 1 Lt. Dan.
At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).
Ended with suicides
COT: Sixth was: Bourbon
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