Old School 24-Feb-24

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.

Mosey to square and grab the pledge at the FD on the way.

SSHx10, Grass Pickers x10IC, MNC x15IC

Do work and then run the square.  AMRAP

15-Merkins
15-Squats
15-CDDs
15-WW2 (Army or Navy standard)
15-Lunges (count each step and touch knee to ground)
15-Flutter kicks (count one leg)
15-Burpees

Stair work:  calf raises on the way up in each direction in a triple nickel format with french fries and American hammers.

Announcements: Q-School at the Gashouse 3/2, Speed for Need Run 4/13 (See Purple Haze)

TAPs: A lot….f

Name-O-Rama