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

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