300

Typical stuff-  neckrolls, arm circles, tappy taps, downward dog, runners stretch, pigeon, frog

All exercises are 25 reps
OYO and wait on the 6 after 50 yard run. Start on the goal line.   ( first and last 50 yard run rifle carry
coupon – rest of the workout it stays at the 50)

1 cycle equals:
Merkins – run to the 50, wait on 6
OH press – run to the goal line, wait on 6
LBC’s – run to the 50, wait on 6
Curls – run to goal line, wait on 6
Squats – run to 50, wait on 6
Bent rows – run to the goal line.

We managed to get in 5 full cycles before
running out of time and foregoing MOM to get in the last round.

After having a long and entertaining conversation over a few adult beverages with @French Lick earlier in the week I thought a lot about F3 and it’s impact on me. Coincidentally I happened to stumble across an article discussing the positive aspects of men bonding with one another, laughing and busting balls from a mental health perspective.  It turns out that stuff is good for us, we need it on a regular basis.  I’ve benefited like many other from the social aspect of the group. As I look back I realize that it has been the driver that has kept me working out with the group for two and half years with out falling into my previous work out cycle of starting and stopping every 6 months or so.   Thanks to @Brutus for inviting me out to the group when Medina got started .  Previously @Spinal tap had  tried on several occasions to get me out to the Copley workout but it was too far away and too early for this fartsack lover.  It’s great to bring people out to grow F3 the but the real value is the favor you’re doing for your friend, co-worker or neighbor by getting him out to an F3 workout and see it sticks.