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: 45 degrees, clear
COP: Squats x 10 (IC), LBAC Forward/Back x 10 (IC), Imperial Walkers x 10 (IC), TTT x 10(IC)
Get a Battle Buddy. Grab two cinderblocks each from blockpile.
- 10 Merkins on block
- 20 Curls (Single count)
- 30 Squats (Single count)
- 40 Flutter kicks (Single count- holding ruck over chest)
- Farmer’s Carry blocks around gravel parking lot- stay with your Battle Buddy
Rinse and repeat until out of time
Mary: No time
Namerama: Cliffhanger (Respect), Tinker, KY, The Colonel (Respect)
Pledge and COT
Announcements: Kiawah Marathon this weekend. Tinker, KY and others doing 20 mile overnight Ruck this Sat. F3 Summerville Christmas party Thursday
Devo: You’re Magnetic
Moleskin: Great push by the PAX. Enjoyed listening to great tunes on the bluetooth speaker. The time spent carrying the blocks served as 2nd F as Battle Buddies were able to get to know each other a little better as our arms felt like they were going to fall off. Pleasure kicking @ss with Cliffhanger today. Shoutout to KY for carrying 45# in his ruck today!!