Welcome to F3
Our 3 Fs are: Fitness, Fellowship & Faith
5 Core Principles:
- Free of Charge
- Open to all men
- Held outdoor, rain or shine, heat or cold
- Led by men in a rotating fashion
- End with a Circle of Trust
I am not a professional. I have no knowledge of any injuries. You are here at your own risk. Know your body, know your limits. Be safe and modify as needed.
On this beautiful Saturday morning. I decided to have 15 PAX relive their childhood by focusing on a game that most are familiar with, Catch One, Catch All. I couldn’t just have PAX running around the entire hour so I made sure that PAX got in plenty of Burpees.
WoR: Good mornings IC x25, Center/Right/Left stretch x 25 count, SSH x8
Thang 1: C.O.C.A.
My version of a Baton March. The PAX in front of the line sets steady pace. The PAX at the end of the line drops off and performs Burpees x10. That PAX then moseys back to catch up to the last PAX in line. Both PAX then drop off and perform burpees x10 IC. Rinse and repeat until PAX in front of line is caught. PAX that was last to get caught then drops to back of the line to begin again with Burpees. Rinse and repeat.
PAX completed 2 Rounds around AO Mastodon and surrounding neighborhood since I forgot to set some parameters. Even a seasoned Q has a brain fart. @Archive made sure to run with all this freedom!
Thang 2: Burpees and Sprints
PAX lined up one opposite ends at the bottom of Hoffa. PAX to sprint/mosey to opposite end and perform Burpees x10. AMRAP for time.
MoM: Plank for time. @Archive, @Captain Crunch and @Wet Burrito were the three to survive until time was called. LBCs x25 IC, Alternating Cockroaches x25 – Dying cockroach position, knees slightly tucked inward, arms in front of chest. IC count, one arm reach back towards head, back to start position, alternate to opposite arm.
NoR: @Hotbox, @Sparrow, @Captain Crunch, @K-pop, @Crash, @Crack, @Archive, @Jazz Hands, @Cookies, @Wet Burrito, @SAGA, @TBTF, @Big Mac, @Bloomer, @Noodles
CoT: Thanking good for a beautiful day. Thanking good for the regions starting to reopen during COVID. Health and recovery for Wet Burrito’s shoulder so that he may be back with group.