The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
This is a Mon/Fri Ruck Bootcamp.
Conditions: 62 degrees. Humid.
FNGs: Welcome, Gruber!
COP: Squats x 10 (IC), TTT x 10 (IC), Imperial Walkers x 10 (IC), LBAC x 15 (IC- back and forwards)
After warm-up, each PAX collects two blocks and farmer’s carry to sand volleyball pit. Group then performs Dirty Dozen (Tabata).
- Imperial Walkers
- Triceps Dip
- Shoulder Shrugs
- Mountain Climber
- Overhead triceps extensions
- Kettle Bell Swings
- Calf Raises
- Overhead press
After the Dirty Dozen, split into teams on Sand Volleyball court. Use 10# medicine ball. Throw and catch medicine ball over the net, if the ball hits the ground, the side does 10 pushups. Play for 10 minutes.
After sand volleyball, line up with each PAX carrying a block. PAX in front also carries the medicine ball. As line rucks around parking lot, the man in front throws medicine ball off to the side. Last man runs with his block, grabs medicine ball, and sprints to the front of the line. Rinse and repeat until everyone gets a turn.
Return to blocks and another round of Dirty Dozen until out of time.
Mary: no time for mary
Namerama: KY, Tinker, Rabbit Ears, What?!, Gruber (FNG), The Colonel
Pledge and COT
Announcements: Beer mile
Moleskin: Great time this morning- nothing like a Tabata Dirty Dozen, Beach Medicine Ball game, and Medicine Ball Indian Run to start off the week right. Lessons learned: it’s very challenging catching a medicine ball in the dark when it’s thrown up high to get it over the volleyball net. YHC, took it in the chest a couple of times. One would be surprised at how heavy that 10#s is and it’s hard as a rock. KY found out how hard it was when it hit him in the jaw. He took a standing eight count but shook it off. Looks like we’ve found a fun, new coupon.