F3 Des Moines
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Plant, grow and serve small workout groups for men for the invigoration of male community leadership. F3 has 5 "Core Principles"
Free of charge. Open to all men.
Friday morning we did a log haul ruck at our Simon and Garfunkel site in downtown Des Moines.
With a SURPRISE 11’s workout at the end of the ruck. Sneaky sneaky Mr. Wrecking Ball. But we love a good challenge at F3 what a great way to start the end of the work week.
Backblast! It’s Big it’s heavy its Wood
DATE: 2026-04-24
AO: Simon and Garfunkel
Q: Wrecking Ball (F3 DSM. Area Q), drybar
PAX: Training Wheels Mad Max Sheldon (Comz Q) Her Call Roots Focker (DR- Phoenix) Shiner drybar Wrecking Ball (F3 DSM. Area Q)
FNGs: None
COUNT: 9WARMORAMA
baby arm circles side, straddle hops squats, LBC’s and washing machines
THANG
Log haul ruck with an 11’s workout at the end Rocky Balboa’s and Merkins
MARY
LBC‘s ruck overhead press’s
American hammers
Leg lifts and end with a ruck plank
ANNOUNCEMENTS prepping for GTE and all of the upcoming runs and events
PRAYERS
COT powering through long work days and having integrity in anything you do.
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Des Moines, IA
50309
