Workout Cube and Rockpile by S’mores

Disclaimer and Mission: The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership

• POA
• SSH X 20
• Arm circles X 10 forwards & 10 backwards
• Cotton Pickers X 10

Mosey to middle of fields

Introduce Workout cube with every pax getting a turn to roll.  Run to light pole and back in between turns,

Mosey to rock pile

Circle up

• 25 count curls for the girls
• 25 count tricep extensions
• 20 ct overhead press IC
• 20 goblet squats
• 20 bent over row

• Move 2 to the right – rinse and repeat moving 2 to the right until back to your rock
• Move 3 to the right and rinse and repeat 3 more times
• A little Mary with your rocks with some WW1’s and V-Ups

Mosey back to the flag for 5 minutes of PAX choosing to roll the workout cube or PAX choice of a workout