Mission of F3:

• To plant, grow and serve small workout groups for men for the invigoration of male community leadership.

F3 workouts are:

• Free of charge
• Open to all men
• Held outdoors, rain or shine, heat or cold
• Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
• End with a Circle of Trust

Warm-up

SSH, Seal Jacks, WMH, Smurf Jacks, Diamond Merkins.

Main Course

Mosey across the street to the picnic shelter.

Three rounds of Russian Dips (20 each leg for 120 total).

Mosey to the tennis courts for some pyramid work.

10 Burpees, Crawl Bear across 1^st court.

10 Burpees, 20 Merkins, Crawl Bear across 2^nd court.

10 Burpees, 20 Merkins, 30 Jump Lunges, Crawl Bear across 3^rd court.

10 Burpees, 20 Merkins, 30 Jump Lunges, 40 Russian Hammers, Crawl Bear across 4^th court.

30 Jump Lunges, 20 Merkins, 10 Burpees, Bear Crawl back across 4^th court.

20 Merkins, 10 Burpees, Bear Crawl back across 3^rd court.

10 Burpees, Bear Crawl back across 2^nd court.

Mosey to the main traffic circle in the heart of the Falcon’s main campus.

Backwards run uphill to the first speed bump, Run back to the starting point for 10 Star Jumps.

Backwards run uphill to the second speed bump, Run back to the starting point for 20 Star Jumps.

RTB for Mary.

Mary

Flutter Kicks, Bear Crawl Plank Knee Taps & High Plank Shoulder Taps.

COT.

SYITG!