January 21st, 2017 By Chum

4 pax gathered in the foggy gloom of Veterans Park to get stronger, faster, and wetter.

Warm-Up

• Mixed Mode Capri Lap
• Plank behind the late guy’s truck
• 3 burpees
• High Knees
• 3 burpees
• Butt Kickers
• 3 burpees
• Karaoke Left
• 3 burpees
• Karaoke Right
• 3 burpees
• High kicks march
• Mosey to the next set

Shoulder Set (LADDER, x5, x6, x7, x8, x9, x10)

• Merkins IC
• MTN CLIMBERS IC
• Plank Jacks IC
• Prison Squat IC

Standing Stretches Set

• Arm Circles x 10 IC
• Grandpa Jacks x 10 IC
• rinse & repeat x 4

Leg Set (LADDER x20, x16, x12, x8, x4)

• Wide PC + Air Presses IC
• Right Leg Runner’s Stretch
• Left Leg Runner’s Stretch
• High Donkey Kicks IC

CORE Set

• LBC x 20 IC
• CCV Right x 10 IC
• Reverse Crunch x 20 IC
• CCV Left x 10 IC
• LBC x 16 IC
• CCV RS x 8 IC
• Reverse Crunch x 16 IC
• CCV LS x 8 IC
• LBC x 12 IC
• CCV RS x 6 IC
• Freddie Mercury x 12 IC
• CCV LS x 6 IC

AMEN

In the COT YHC took a moment to remind the pax of the mission and vision of F3;

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

Even with the 2.0s. The workout is not our product, it is our vehicle for learning and applying these principles of leadership. Thanks for the honor of leading. Chum out.

NOTES:

• Sign Up here to Q at the Vet
• Sign Up here for Q School on Feb 18

Boondocks, The Vet

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