compound Freed to Lead

Date: 2025-09-24
AO: compound
Q: Hightower
PAX: Poe, Popeyes, Sunny, Monte Karlo, Doodles, Mr. Softee, Skidoos, Monk FNGs: None
COUNT: 9
WARMUP:
Stretching and some exercises, then fellowship jog around the field.

THE THANG:
Set up 4 stations on Field. Split PAX into 4 groups, 1 at each station. Movement between stations: run the length of field, bear crawl width. Round 1, 10 reps each, while partner air squats:
Station 1: med ball curls
Station 2: med ball slam
Station 3: coupon oh press
Station 4: sand bag squats

Round 2:
Station 1: med ball tricep extensions
Station 2: squat then med ball oh toss
Station 3: coupon kettle swings
Station 4: sandbag dead lifts

Ended with Ricky Bobby lap
MARY:
Ring of Fire core exercises lead by each PAX

ANNOUNCEMENTS:
2F: Thurs at Bunnyman
3F: street cleaning Oct 18
COT:
As American as F3 is and how very proud that we are Freed to Lead, our freedom of speech doesn’t come for free. This democracy that we live in doesn’t come for free. If we want to keep it, we have to do our job, participate. Just like F3, we are all Freed to Lead. Taking the Q is part of that freedom, no training led by non professionals.

Tags: compound, Poe, Popeyes, Sunny, Monte Karlo, Doodles, Mr. Softee, Skidoos, Monk