Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
This is a Monday/Friday Ruck BC
Conditions: Warm & Muggy
FNGs: No FNGs
COP: Squats x 15 (IC), TTT x 15 (IC), LBAC- forwards/back x 15 (IC), Imperial Walkers x 15 (IC)
The Thang:
Each PAX collect 2 Blocks. Farmer’s Carry to wiffle ball field. Place a block on opposite base running path lines. Start Elevens, running from line to line. (Merkins (On Q)/ Curls for the girls (IC). Farmer’s carry back to start. Elevens again (Shoulder shrugs with blocks/ Calf Raises with blocks). Stow blocks.
Mary: LBC x 54 (IC)
Numberama: 3
Namerama: PAX names
Pledge and COT
Announcements:
Devo: Better get used to Mystery. CLICK HERE.
Moleskin: This Ruck BC begins at 0500. YHC met Tinker and Rabbit at 0410 for Sprints. O…M…G… While YHC has been running some lately, sprinting works and sprains muscles YHC didn’t know existed. Made the Farmer’s carrying and Elevens loads of fun.