Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: warm and humid
FNGs: Ramrod, aka Steven English
COP: arm circles, outcast merkins x10, flutter kicks x20
The Thang: Grab a battle buddy. Man #1 grab a log, man #2 grab a block and line-up on opposite ends of the AO for some 7’s. Man #1 will do 6 squats with the log, then bear crawl while rolling the log to the middle of the AO . Man #2 will do 6 COTS (curls, OHP, tri extensions), then do burpee broad jumps to the middle of the AO. Meeting at the middle, man #1 will continue across the AO doing burpee broad jumps, while man#2 continues across the AO rolling the log. On opposite ends, do 1 squat/COT. Continue switching ends, reducing and adding 1 rep each time.
Once the six is in, form-up on the road for a parade of blocks and logs around the block. At corner #1, do 20 merkins, then man #1 sprints to the next corner, while man #2 carries both the log and the block. Once at the next corner, man #1 can return to help his battle buddy carry the coupons. At corner #2, do 15 merkins. At corner #3, do 10 merkins.
Stow coupons.
Mary: No time for Mary
Numberama: 16
Namerama: Old Flame, Hot Spot, Cannoli, High Stick, City Slicker, KY, FNA, Wambach, 50/50, Matlock, OshKosh, Sprinkles, Flo, Shortcake, BTB, Stalker
Pledge and COT
Announcements:
Devo: “An organization moves at the speed of trust.” To be effective, bosses and subordinates need to be able to trust each other. Bosses need to know that assigned tasks are completed by those reporting to them. Employees need to trust that the boss has their best interest and the company’s interest/mission in mind when assigning tasks. As a boss, your first concern is the well-being of your reports.
Moleskin: Welcome FNG Ramrod, aka Steven English. Ramrod is a 20yr veteran of the Highway Patrol, married, no kids. Ramrod rocked a tough workout as his first post. FNA was unusually quiet this morning. Given the choice between talking and oxygen, he chose oxygen, but he rocked the workout to the finish. Congrats to City Slicker on receiving the F3 rock from High Stick and being recognized for his achievements and growing involvement in F3 leadership. City Slicker has his VQ at Accelerator this evening. It was good to see our Nantan doing work this morning and leading from the front. Revenge will be his come Saturday at The Hurricane. Good push by all.