AO: ao-yard
Q: Moen (103/100)
PAX: Yard dog. 56, Quick Release (105/175), Jorts, Squeeky, Squid (Ryan Smith), Deadhead, Ted Lasso, Skidz, Moen (103/100), The Pink Floaties (75/100), Frizzle, Saints (103/135), SE
FNGs: None
COUNT: 13
Welcome to the Yard, this is F3. F3 exists to plant, grow and serve small workout groups for men for the invigoration of male leadership community. We operate guided by 5 core principles: we are open to all men, we are always free of charge, we meet outside rain or shine, hot or cold, we are peer led in a rotating fashion, and we always end in a circle of trust. At F3 Gwinnett, our region’s goal is to equip, exhort, and provide men opportunities to lead. No man is left behind and no man is left where we found him.
Q: Moen (103/100)
PAX: Yard dog. 56, Quick Release (105/175), Jorts, Squeeky, Squid (Ryan Smith), Deadhead, Ted Lasso, Skidz, Moen (103/100), The Pink Floaties (75/100), Frizzle, Saints (103/135), SE
FNGs: None
COUNT: 13
Welcome to the Yard, this is F3. F3 exists to plant, grow and serve small workout groups for men for the invigoration of male leadership community. We operate guided by 5 core principles: we are open to all men, we are always free of charge, we meet outside rain or shine, hot or cold, we are peer led in a rotating fashion, and we always end in a circle of trust. At F3 Gwinnett, our region’s goal is to equip, exhort, and provide men opportunities to lead. No man is left behind and no man is left where we found him.
I am not a professional. You are here of your own volition. You cannot sue me, the City of Lawrenceville, or F3. Know yourself and know your limits. Modify as necessary.
Conditions: 76° and cloudy
Warm-up
7 SSHs
7 Windmills
7 Imperial Walkers
7 Drunken Hillbillies
7 TTTs
7 Supermans
7 Michael Phelps
The Thang
Mosey over to grassy hill for Merkin Clock. 7 merkins at each position of the clock. In cadence.
7 of Diamonds. At each stop, perform prescribed exercise then mosey to the next stop. One exercise per trip around the 4 stop. AMRAP.
7 Burpees
14 Flutter Kicks
21 Merkins
28 Squats
Mary:
Circle of v-ups. 100 in total