Fitness, Fellowship, Faith

Day: November 21, 2023

Folsom 21-Nov-23

Wet and rainy, but cool and fund.

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

I love doing this because we need to know and believe in the Kool-aid in which we drink.  Is it important to say it in the right order?  Yes or there are burpee penalties.  Watching the PAX that know it, lock up with the answer is a favorite


Warm Up
Grass Pickers x10IC

Mosey to bottom lot for a triple nickel with bobby hurleys and merkins

Mosey to bottom corner for three rounds of: 5 burpees, 10 Shoulder taps, 15 mike tysons, 20 squats, 25 mountain climbers.

Mosey back to the top to push Stogie to get to the car quicker than his walk for some route 66 with lunges in between.

Bear crawl to half way and then crawl bear back.

Mary to finish us up:  dying cockroaches, LBCs, toe touches, heels to heaven, big boys all to 10 and a 30 second low and high plank.

Announcements:  Christmas party is possible, however, may not be happening so standby, Beer ruck 12/9, convergence 12/2, beer mile sometime

TAPs: MWs mom, Jackson Hall, parenting issues, health issues with PAX

YHC took us out.  Thanks for the fun gents…cheers!

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