Conditions: Wonderful 27 degrees with a little left-over dampness from the previous days of rain.
QIC: CYHMN
PAX: CYHMN (Q), Thriller, Belding, Ginger, Boucher, Flasher, Pinto. Wee-man, Yogi, Spirit Fingers, Foxy, Thunderbird
Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.
Disclaimer: I’m not a professional, so modify as necessary.
Warm-up:
SSH x 25 IC
Imperial Walkers x 15 IC
UPs (aka Through the Tunnel) x 15 IC
Arm circles
The Thang:
Mosey to Ebenezer Chase
⁃ 25 Squats
⁃ 25 Lunges
⁃ 25 merkins
Mosey to Thornblade Dr
⁃ 25 Jump squats
⁃ 25 Jump lunges
⁃ plank up
Indian Run to Sneed
F3 Squire AMRAP #1 10 Minutes (Sneed Tennis’ish courts)
⁃ 25 Decline Merkins
⁃ 15 Burpees
⁃ Bear Crawl to the grass
⁃ Run around the trash dumpster back to the benches , round complete
F3 Squire AMRAP #2 10 Minutes (Sneed Tennis’ish courts)
⁃ 25 4-Count Flutters
⁃ Crab walk to other side of the court
⁃ 25 Big Boys
⁃ Sprint back
Mosey back to Ebenezer Chase
25 Carolina Dry Docks
Mosey to Ebenezer park
50 box jumps on the picnic tables
Mosey to parking lot
Mary:
Max effort Flutter kicks
Max effort Crab Cakes
Announcements:
⁃ Pacing for pieces March 14th
⁃ March Men’s Event March 5th
TAPS:
⁃ Monkey and his mother
⁃ Wide right
⁃ Lisenby Family
SYITG,
CYHMN
Leave a Reply