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FNG, Welcome

Always a good morning in the gloom when an FNG posts. It’s a sign of growth. The day we stop EH’ing is the day we stop fulfilling the mission of F3 – ‘to plant, grow, and serve small workout groups for the invigoration of male community leadership.’  Welcome, Kilo! Keep coming back.  Appreciate Surge for …

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Suicide Sucks

This workout is dedicated to Lukasz Rogowski who committed suicide Sunday, April 17th. No FNG’sDisclaimerPrayer A. Warm Up1. Through the Tunnel (10 IC)2. Windmill (10 IC)3. Overhead Clap (10 IC)4. Side Straddle Hop (10 IC) B. Workout – Suicide Sucks – Basketball court was set up with 5 cones dividing the court into quarters. Perform …

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Anchor Kettlebell B day Q

Conditions cold and calm, no waves crashing the shore of Lake Murray  No FNGs Disclaimer  COT/PRAYER  ■■■■■■■■■■■■■■■■■■■■ Stride lite with Socrates across dam and back Warm ups all x 10 TTT 4ct IC World’s greatest stretch 4ct IC LBACs 4ct IC OH claps 4ct IC Copperhead squats 4ct IC Michael Phelps 4ct IC ■■■■■■■■■■■■■■■■■■■■ The …

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