The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: mid 70s and HUMID!
FNGs: NOT TODAY
COP: LBAC x 10 IC, LBAC reverse x 10 IC, T claps x 10 IC, Morracan night clubs x 10 Ic, TTT x 10 IC, PAX LED UP DOWNS. (HIGH KNEES. EACH PAX SAYS DOWN AND GO DOWN AND POP RIGHT BACK UP. )
Grab block and assemble heading out from the circle
Indian Run block pass. (line up single file. Man at the back hands off his block and proceeds to run to the front of the line while the remaining PAX passed his block back to him. Once he and his block got to the front next man goes). Each man took a turn once YHC got back to front halted (made it almost to the turn that heads back to the scoreboard). Walked rest of the way alternating cusack and shoulder carries. Once at the wiffle ball field assemble at pitchers mound where YHC had a sheet with exercises on it and a flashlight (its dark at the CC). We had 9 guys so we split into 3 groups of three for a Dora. 2 men stayed at the pitchers mound and executed exercises. 3rd man jail break around bases then mosey around sidewalk around wiffle ball field. All exercises done OYO and always take the lesser of the numbers between the 2 guys executing exercises then switch off.
EXERCISES WERE AS FOLLOWS (1ST EXERCISE DONE W/O BLOCK 2ND DONE WITH)
50 BURPEES/ 100 CURLS
50 WWI SITUPS/ 100 OVER HEAD PRESS
50 HAND RELEASE / 100 CHEST PRESSES
50 SSH/ 50 LAWN MOWERS EA SIDE
0540 rolled around and we heading back towards the flag but went the long way back across the bridge into the gravel parking lot. Lined all blocks up on curve in gravel lot. Run around parking lot at your fastest pace. Pick blocks up according to finishing and stow.
Mary: Much to Chum’s disappointment no time today
Namerama: Sakrete, Grits (R), Waldo, Chum, Swinger, Boa, AC/DC, Easy In, Splinter
Pledge and COT YES WE DID THAT
Announcements: Fundraising event for Stringbeans daughter 8/18 at Coreys Grilled Cheese on Maybank (I apologize if that’s not the actual name for some reason I can’t remember it); Old Flame running 52 miles over bridge on 8/11 for Carolina Childrens Charity
Devo: Be as intentional with scheduling the 2nd F and 3rd F as you are with the 1st. They are both equally important and needed.
Moleskin: Mumble chatter was low this morning. The indian run block pass sounded better on paper than it did in reality. Took too long and didn’t get heart rate up enough. The Dora was rough but there was another side of the sheet we didn’t touch. This one will resurface. Always a pleasure to lead at the CC. Good work men!!