Gashouse 13-Jan-24

Disclaimer:

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.

Mosey to flagpole for pledge.

Mosey to Presby church for the Warm Up:
SSHx15, Grass Pickers x10IC, ROL/LOR, MNC x15IC

Thang:
Church wall for step-ups and dips three rounds of 15, 10 and 5 and count one leg on step ups.

Mosey to the backside

AMRAP 15 each (split squats, calf raises, full squats and run a lap around the back lot. 10-minute timer.

AMRAP 15 each (merkins, Hi-Lo and big boys) 10-minute timer.  Shoot for three rounds Run down to the second pole and back.

NUR up the small hill.  First was arm in arm.  This didn’t work as well as I had hoped and neither did the second round, but we did it anyway.

Triple nickel push ups and squats on road way behind Presby church youth hall

Mosey back to start. Time check for Mary

French fries, LBCs and Flutters all with 10 count IC, but a bunch of folks are knuckleheads….

Announcements:  Whiskey Mill 2nd F lunch 1/17/24 @ noon, sign up for pushing rocks challenge, Tardi Gras VQ this Friday at Tequila.

TAP: Turtleman, Jackson(s), Dolph,

Name-O-Rama and Roscoe took the group out.