The Cardiac Oct 2017

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Hot, but not terrible hot

HUMIDITY: 98%, high enough to complain about it

FNGs: No FNGs

COP:  Don Quixotes 10 (IC)

Little Baby Arm circles (IC) 5 forward, 4 backward

The Thang: The CARDIAC Monthly Fitness Test

One Circuit:

5 Merkins

10 Squats

15 Wide Merkins

20 LBCs

10 Burpees

Run to the light post and back (~300-400ft)

Repeat as many times as possible over the 40 minutes remaining in the BC

The Cardiac Oct 2017 Results:

Show Me 14 (70 Merkins, 140 Squats, 210 Wide Merkins, 280 LBCs, 140 Burpees)

Speedo 11 (55 Merkins, 110 Squats, 165 Wide Merkins, 220 LBCs, 110 Burpees)

Waldo 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees)

Cliffhanger 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees)

Stalker “6” but probably 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees)

Green Bags 12 (60 Merkins, 120 Squats, 180 Wide Merkins, 240 LBCs, 120 Burpees)

Chilly Willy 16 (80 Merkins, 160 Squats, 240 Wide Merkins, 320 LBCs, 160 Burpees)

Old Flame 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees)

Prius 11 (55 Merkins, 110 Squats, 165 Wide Merkins, 220 LBCs, 110 Burpees)

Yo Adrian 14 (70 Merkins, 140 Squats, 210 Wide Merkins, 280 LBCs, 140 Burpees)

Chum 12 (60 Merkins, 120 Squats, 180 Wide Merkins, 240 LBCs, 120 Burpees)

Fish N Chips 9  (45 Merkins, 90 Squats, 135 Wide Merkins, 180 LBCs, 90 Burpees)

Sakrete 9  (45 Merkins, 90 Squats, 135 Wide Merkins, 180 LBCs, 90 Burpees)

8 Mile 12  (60 Merkins, 120 Squats, 180 Wide Merkins, 240 LBCs, 120 Burpees)

Defib 11 (55 Merkins, 110 Squats, 165 Wide Merkins, 220 LBCs, 110 Burpees)

Mary: None, The Cardiac went to 5:45

Numberama: 15

Namerama: Show Me, Speedo, Waldo, Cliffhanger (Respect), Stalker, Green Bags, Chilly Willy, Old Flame, Prius (Respect), Yo Adrian (Respect), Chum, Fish N Chips, Sakrete, 8 Mile, Defib

Pledge and COT

Announcements:

1. North Charleston Launch is This Saturday, 10/14/2017 7am at the Danny Jones Rec Center; Go post and bring your North Charleston friends!
2. The Oak has been moved to a new date: 11/25/2017

Devo: “Slow Down” – It’s easy to get caught up in life, work, and whatever else. Sometimes we might even set goals to just make it/survive from one point in time to a future point in time. Don’t forget to slow down and appreciate life and appreciate the beautiful and amazing things that we encounter in our lives; the warmth of the sun, the feel of the breeze, the grass under our feet, etc. Our kids grow up fast so be sure to cherish as much time as you can with them.

Moleskin:   The monthly fitness test at Bedrock is The Cardiac. See how you compare with previous goes at the Cardiac and work to get that PR each time. If you haven’t done the Cardiac yet, you should!