Weather: Clear, minimal breeze, 35F

Welcome: Free of charge, open to all men, outdoors rain or shine, peer led, ends in circle of trust

Disclaimer (not professional, me/F3/Zionsville, USA), modify, carry you to your car, ETC.


Side straddle hops x 20 (IC), Weed pickers x 10 (IC), Abe Vigotas x 10 (IC), Kick with twist x 10 (IC), I/Y/T x 5 each (IC)


Approximately 200m lap mosey with last 50m done at “all out” speed, plank until 6 is in, followed by a round of BD exercises then repeat mosey lap

Round 1: HR Merkins x 25, Big boys x 25, Squats x 40

Round 2: Dips x 25, Freddy Mercury’s x 20 (4=1), Forward lunges x 20 (2=1)

Round 3: Carolina dry docks x 25, Low dolly x 20 (2=1), Bobby Hurley x 20

Round 4: Shoulder taps x 25 (2=1), Flutter kicks x 20 (4=1), Backward lunges x 20 (2=1)

Round 5: Burpees x 20

Round 6: Motivator from 10


LBC’s x 20 (IC), Flutter kicks x 20 (IC), Pretzel crunch x 20 each side (IC), High plank 1 min, Low plank 1 min

Recover, Recover


Nice weather today. Jackets were shed early. Mumble chatter was ample. Nice to chat with Pickles about his weekend. Ace was deep into mumble chatter at the end.

Prayed for Butterfly and family, Beefsteak’s 2.0s as they have routine medical procedures, Cheeseball’s circle, all those with struggles who may need (more) F3.

Always a privilege to lead, AYE!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: