The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 70 something, not bad
FNGs: No FNGs
Squats 10 IC
TTT 10 IC
Burpee 1 IC
Head on out and Ruck while rotating 40 lb sandbag. At end of the bridge, clean and throw sandbag and get to the back of the line until each PAX goes 2 times.
Resume Rucking with rotating the 40 lb sandbag until we get to benches at the top parking lot:
Merkins on bench 10 on Q
Dips on Bench 20 on Q
Tinker says to pick up the bag…? before the BC he dropped off a 60 lb sandbag at the top parking lot close to the benches 😮 #whatasweetheart. We rucked back to the middle of the bridge rotating the 40lb and 60lb sandbags.
Flutter kicks 20 IC
WWI sit-ups 20 IC
Then we resumed Rucking back to the flag rotating the 2 sandbags between the PAX. At the flag, Wreck-It-Ralph called:
Lunge walk around the circle.
Duck walk from the flag to the grass and back
Bastard merkins in cadence x 4
Ruck press in cadence x20
Dam it’s on q x15
Burt reynold x10 each side ruck
curls for the girls on q x 20
Over head press On q x 15
Triceps Extensions On Q x 10
Indian Plank Sandbag Pull-Through to the right until each PAX pulls both bags 3 times then reverse it to the left side until each PAX pulls both bags three times
Mixed in with Borland’s and Defib’s last movements.
Namerama, Pledge: Done
GORUCK events back in Charleston in August, October, and November! Find them and sign up!
Custom heavy and tough December. Find info on the Facebook group about it.
Prayers and BOM :
Prayers for Spinter’s mom’s memory. Prayers for Splinter and all the rest of his family #ilovethatguy
WRECK-IT-RALPH: Be at least 1% better each day.
BORLAND: Be thankful for and take joy in our hardships because these are the opportunities that make us better.
DEFIB: Learn to be okay with not being okay.
It happens to the best of us… City Slicker Missed his Q this morning. It would seem he had some suck in store for us since he had Tinker bring his sandbags and hid one at the upper parking lot for us to find. Borland voiced doing PAX choice and that was a great idea that we went with!
Tinkers bags are dusty! 😂