QIC reiterated the mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. That’s what we are here for, we are here for more than a great workout!
SSH 20x
hand release merkins 20x
copper head squat 20x
hillbilly 20x
mosey to the parking across baseball stadium
partner clap merkins x10 in the middle, then split off the two ends of the parking lot to do the following exercises. This keeps the PAX honest about their merkins and pushes them to keep up with their partner: (25x for all)
bobby hurley
crunchy frog
monkey humper
LBC
hand release merkin
wojo squats
burpees(Omaha’d to 15)
LSF
hillbilly
plank jacks
carolina dry docks
Lt. Dan
QIC got partnered up with Slumlord! Slumlord finishes early on every set and I have to push it a little harder (later that night QIC went straight to bed after putting the kids to sleep, around 8:30).
plank 15 count
super man 15 count
red sun 15 count
super man 15 count
homer/marge
LBC (Led by Hackman)
Cyndi Crawford (Led by Girth)
American hammer
Slumlord: Blood drive coming up in January. Wojo/I-Beam, Jingle Bell run in Raleigh
Amphibious encouraged Slumlord for Q, contact Magic.
Bulldog: there was some discussion on a can drive for Thanksgiving, more details to follow.
Bulldog
PAX: Girth, Mozart, Slumlord, Golden Coral, Hackman, Amphibious
QIC: Bulldog
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