F3 Tools

Him’s gathered on a cold Monday morning at Mt Hollywood, we were able to welcome Pillager back to gloom following his surgery, great to have you back brother!

Began with the mission of F3, good to start with a reminder that we do these workouts for more reasons than to only exercise our body.  Warm up of SSH, IW, burpees, grass pickers, merkins and some stretching.

Mosey to BBT.  Good spot for walls of Jericho, do 7 repos of 7 exercises and take a lap around bank.  Repeat 7 times.  Hand release merkins, cruchy frog, burpee, diamond merkin, lil baby flutter crunch, flying squirrels, LBC,

After each lap we discussed some tools available to help achieve the mission.  YHC was about three years in before really learning what was available and how to utilize them.  I had heard terms, but did not really know what they all meant, so I thought others may not know as well.

We discussed concentrica, 8 block as defined by CSPAN and Whoppee from the past Saturday, Freed to Lead, Shieldlock, Whetstone, CSAUPs and GrowRuck.

Three of five  present at workout did not know many of the tools.

Mosey back to flag and pledge.

Announcements – Rice n Beans next week, Saturday AO on Christmas will only be The Yank

Prayer requests: Bubba traveling, Pillager dad with Cancer, Tiger M and stepsons, Dark Helment, people of Kentucky

YHC took us out

Always an honor

Tiger