Introduction

This is not a run club but there will be running.
This is not a lift club, but bring your coupons.
There’s a place at The Silo that’s rarely used and technically it’s still summer.

Warm-O-Rama

Jog in place for obligatory announcements

SSHx10

Good Mornings x8

Calf stretch R/L 10 count ea.

Imperial Walkers x8

Willie Mays Hays x8

The Thang

Indian Run 1 loop back to lot (Two groups, opposite directions)

Coupons Rifle Carry to Sand for murder bunny’s the length of the court down and back

Run through grass and circle up for 10 burpees

Indian Run back to coupons(sand vb court)

Squat Thrust Launchers w/coupons oyo (spread out for safety to throw in the sand) x10

Run through grass again to path

Indian Run loop back to coupons

Rifle carry to western most island in parking lot.

Bear Crawl to line, merkin, repeat at each line the whole length of the lot

Interval run to each line to retrieve coupons at far island

Back of the lot in the grass, coupon swing launchers in the retention area to the sewer drain

Murderbunnies back to the the edge of the lot.

Rifle Carry to flags for Mary

Mary

Coupon LBC’s, Shakira’s, Alternating Plank/Side Plank

Circle of Trust

The mission of F3

Is to plant grow and serve small workout groups for men, for the invigoration of male community leadership.

Men-we know there are still too many sad clowns in our community. Embarking on our 5th year at F3P , it’s that mission that continues to guide us to find men that need this gift.

It also means we take care of our own who have taken the daily red pill but still need us as an outlet for support and encouragement.

As we make our way through year 5, think about the things you can do to support that mission. Aye?!

Naked Man Moleskin

Good AAR reminders on demo’ing ex’s with a newer pax in attendance. Better instruction/clarity on some of the cadence especially LBC’s when you want the pax to go slower for that 3 count.

Cindy’s Beach Day VQ Black Diamond at The Silo