Birdie, Eye booger, sourdough, slide rule, Texas twinkie, firing pin, slugger, uncle Louis, little foot, cattle chips, mothball, crack attack, borland, annie Oakley, Charolais, Grandpa bear q.
Purpose of F3 – The Mission of F3 is to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.
Core Principles: F3 workouts
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
•
Are led by men who participate in the workout in a rotating
fashion, with no training or certification necessary - End with a Circle of Trust (COT)
05:30 Gave disclaimer and mosey to courtyard for warmup. Along the way high knees and butt kicks.
Warmup:
- Grass Grabbers
- Calf and leg stretches
- SSH
Mosey back to coupons.
The THANG:
Individually perform a sequence of 10 push-ups while doing shoulder, knee, and toe taps. Grab coupons and do 10 lower half curls, 10 upper half curls, then 10 full curls. Run 100 yds and Bernie sanders back. Set of 10
THANG 2:
Bear crawl 10 yds due 10 push-ups. Do this for 100 yds. Walk back to coupons
Countorama
Finish with american hammers – 25 (ic)
COT
Namarama
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Prayer
F3 Louisville 