The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Chilly mid-40s; dry & clear
COP: SSH x 15, TTT x 15, BACs x 20 & Sun Gods on own
The Thang: Mosey to block pile for 2 blocks per man then on to the ‘road to nowhere’. Plank on blocks for bottomless merkins x 10.
1) Farmer carry both blocks back to AO via the long way around the triangle – Approx 250 yards. One stop for 10 more bottomless merkins.
Block exercises were: 1) Flutter kicks w/ block press x 30; 2) Situp with block + OHP at the top x 20 IC; 3) The sledgehammer – side to side situps x 15 IC; 4) Lawnmower on steroids – the lawnmower using both blocks & arms in cadance x 15; 5) Bottomless Merkins x 10. 6) Mosey arpumd farmhouse. – Rinse & Repeat items 1 thru 6.
Mary: WW1 situps x 15; crunches x5 then time called
Namerama: Cold Cut, Woody, Daisy, Peaches
Pledge and COT
Announcements:No BC on Monday for Christmas – Anniversary converg & cook oiut on Jan 6
Devo: Psalm 73:26 – “My flesh and my heart may fail, but God is the strength of my heart and my portion forever.”
Moleskin: This workout was intended to drive the chest & shoulders to failure. These PAX were too strong to fail. All passed the test by pausing & going on as needed. “Failure is not fatal if one has the courage to recover and continue” ~ unknown