AO: Wakanda
PAX:
Landslide
Lug Nut
Rumor
Big Spoon
Footloose
Isosceles
Quick Draw
Doubtfire
Chubbs-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: Mosey around island, 20 SSHs, 10 Chain Breakers, 10 Windmills
Workout: Norwegian 4X4
Do 4 minutes of an exercise, hard. Idea is to be 85-95% of max HR. Then do 3 minutes of active rest.
First set was 4 minutes of ~20 yard down and backs. Walk around island.
Then Squat Thrusters or Kettlebell swings and walk.
Mountain Climbers and walk.
Down and back with block or run and walk.
Circle up in plank position and go around the circle counting to 40. Do a merkin when you count.
Do again to 40, this time with two merkins when its your turn to count.
COR
NOR
6 from Iso
Announcements
LDP3
COT – Prayer
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