Beat down in Multiples of 4

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

Conditions: 39F and rainy

FNGs: None

COP:

• 10x Squat
• 10x Don Quixote
• Worlds greatest stretch

The Thang:

Partner up
In declining sets of 20, 16, 12, 8, 4, using ruck as weight:

• Curls for the Girls
• Bent over row
• Overhead Press
• Tricep Press
• Merkin

At the end of each round:
P1: shuffle step
P2 will use sandbag (40lb or 60 lb, PAX choice) and lift to one shoulder, lift overhead to the other shoulder, return to first shoulder, and drop the bag. Repeat until P1 returns.
Flap Jack

Mary: No time

Numberama: 3

Namerama: Tinker, Defib, City Slicker

Pledge & Prayer

Devo: I challenged the PAX to come up with their “Why”.  I was challenged with the same question and forced me to do some soul searching (here’s my Why).  Why do you get up at a crazy hour? Why do you push yourself at every Q? Why are putting on that ruck?  The “Why” question is important because that drives your personal accountability.  That will keep you honest to your mission.  That will put it all in context.  Do yourself a favor and find your “Why”.

Moleskin:   YHC is constantly impressed by the capabilities and drive of the PAX. The winkie was influenced by a Pathfinders WOD that took YHC almost 45 min to complete, we completed it in less than 35 with additional movements. Having the PAX around me lifts my performance as I’m sure it does for the rest of the PAX. F3 leaves no man behind.