At 0530 we started with the Mission of F3 (To plant, serve and grow small workout groups for men, for the invigoration of male community leadership) and then the Pledge of Allegiance to the Flag or our great Nation.

We then moseyed to the Lowe’s Food parking lot for warm-ups which consisted of SSH, Daisy Pickers, Seal Claps, Overhead Claps and Calf Stretches (for which I was ridiculed b/c I got my right and left mixed up…I’m still learning). Once we were all warm (and moist) we made our way over to the parking lot of the medical building (Cary Ortho used to be there, not sure if still is) stopping along the way to do monkey humpers and squats. Our core workout consisted of four corners in the parking lot. We completed 6 rounds (exercises and rep count listed below).
Round 1 – Hand Release Merkins (10 reps each corner)
Round 2 – Boat/Canoe (10 reps (R/L=1) each corner)
Round 3 – Diamond Merkins (10 reps each corner)
Round 4 – American Hammer (10 reps (R/L=1) each corner)
Round 5 – Plank Jax (10 reps (in/out=1) each corner)
Round 6 – Burpees (starting at 10 reps, descending by 2 each corner)

Upon completing four corners, we heading back to the flag for some Mary and then COT.

We were blessed to have @bayonne and @Whipper-Snapper join us today to celebrate Bayonne’s Birthday (yes we sang Happy B-day).

Welcome @Bing to F3. He was invited to come out, but the invitor fart-sacked (not cool). Regardless, Bing crushed it out there and got a HC from him for Friday.

Thank you all for allowing me to Q this morning. It’s always a pleasure to workout with you all and I appreciate each of you.

MIAGD!!!

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