The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: upper 40s, clear and low humidity; Pretty dang good 👌
FNGs: No FNGs
SSH 25 IC
Everyone get a block!
alldayruckoff.com posted Doug Schwerin’s (AKA 011; the lone finisher of GORUCK Selection 020) Modified MARSOC Short Card Workout. So we did a modified version of it this morning 😄 #selectiontraining
1. 30 hand release Push-Ups on Q
2. 30 Air Squats / Overhead Squats on Q
3. 30 Crunches IC
4. 10 Burpees IC
5. 30 Overhead press in Q
6. 15 Push-Ups IC
7. 30 Mountain Climbers IC
8. 30 Flutter Kicks IC
9. 10 Burpees IC
Slow Mosey 100yds to the lightpost and back
10. 30 Single Arm block Swings (15 Each Arm) OYO
11. 30 Thrusters on Q
12. 30 Starburst Jacks on Q
13. 30 Flutter Kicks IC
14. 10 8-Count Body Builders IC
100 yd farmers carry with block in one hand. 100 yd farmers carry with block in other hand.
15. 30 upright rows on Q
16. 30 Thrusters on Q
17. 30 Lunges IC
18. 30 Hello Dollies IC
19. 10 8-Count Body Builders IC
20. 30 American Hammers IC
Mary: 30 Pickle Pounders IC
Namerama, Pledge: Done
Hot Tub is still collecting to shoes until the end of October.
Prayers and BOM :
Prayers for Dri Primes upcoming shoulder surgery on 11/5. Prayers that everything turns out the best that it can!
Prayers for the health of all our F3 brothers and their injuries that are on the mend.
“Pray not for easy lives, pray to be stronger men” – John F l. Kennedy
If you want something, work hard to get it
This workout is a struggle bus, but I like it! T claps to Corn Fed because this is the second time he did this Q! I apologized in advance and he took it in stride and said, “That’s all right, at least I know what’s coming” What a stud!