FNG1 = Pert Plus. FNG2 = Liberache (sp?). FNG3 = Officer Kim (something)
Mosey, Warm-o-Rama
Grab blocks
Chin-ups x 5 (pretty easy? Wait for it…)
Skull crushers x 100
Chin-ups x 5
Colt 45 (that’s 3 sets of curls x 15 IC)
Chin-ups x 5
Mosey down the lot for bench dips
Mosey to the corner
Partner up. Helping hand
Mosey to the top corner
Find your partner again. Helping Hand (again)
Chin-ups x 5
Close grip chest press
Chin-ups x 5
Lawn Mowers
Chin-ups x 5
Wide grip block press
Chin-ups x 5
Blocks up high while pax finish chin-ups. Line up, shoulder press while we return the blocks
Blocks up
Down to launch pad
MWAR
Interruption! Police car arrives, parks up top, Ponch requests permission for a fly-by. So all pax circle the police car. Monkey Humpers x 10. Sound of police loud speaker and…. “Oh, that’s a female’s voice!”
Back down to finish Mary/MWAR
9 Year's Worth of Moleskine:
All I can say is that F3 is a life-changer in so many ways. I was in decent shape (I thought) 10 years ago. But I went from being adamentely 0.0 to now training for my 4th Huntersville Half Marathon (3rd time running, once rucked). My core is stronger as well, but more than anything I'm a part of the community, I have more friends than I could ever ask for, I can't go anywhere in Huntersville where I don't hear "Hey The Force!" and I can wear an F3 shirt just about anywhere in the country and have a brother stop me and ask where I'm from and what my nickname is. I'm emotionally and spiritually healthier and believe my famil;y, friends, brothers and self are all better because of F3.
Aye. *shocker*