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, WMH, Seal Jacks, Smurf Jacks, Diamond Merkins

Main Event

Mosey counterclockwise around the CGS and onward to the Steel Pile.

Remain in the upper lot for 11s:

Backwards run uphill with Steel to the treeline, 10 Tuck Jumps.

Run back down with Steel to the baseline for 1 Nolan Ryan.

Repeat until you reach 1 Tuck Jump and 10 Nolan Ryans.

When complete, work your way back up the Pyramid (without Steel) until all PAX have completed the first set of 11s with Steel.

Mosey to the pain CGS parking lot for a timed Catch Me if You Can series:

Partner 1 does 20 Burpees.  Partner 2 Lunge Walks with Steel up the parking Lot.  After completing Burpees, Partner 1 runs with Steel to catch partner 2 and swap roles.  Repeat up to the end of the lot and work your way back down until the time is called.

Return Steel to the pile and mosey for Mary.

Mary

Flutter Kicks, Hello Dollys, Russian Hammers

COT

Way to headlock two FNGs and strong work by two 2.0s.  Hope you all keep coming out.

SYITG!