I Give You…The Bricken

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

Conditions: 4o degrees or so

FNGs: None

COP: (all done in honor of Jack Chaplin, Test Tube’s return to the gloom)

Smurf Jacks IC x 20

Plank Jacks IC x 20

Cliff Hangers (Reverse Plank Jacks) IC x 20

Seal Jacks IC x 20

The Thang:

Mosey around triangle to brick pile and PAX grab 2 bricks each.

LBAC with bricks on the mosey back to sidewalk by pavilion.

Brickens:  These are merkins on the bricks, that is, place the bricks on the ground directly below the center of your chest.  Q calls down and up each time PAX chest touches the brick.

1st time was with bricks stacked tall, on Q,  x10

11s- Pull ups and Testicle Toucher Squats on the benches.

Brickens:  bricks stacked flat on top of each other, on Q, x 10

Nolan Ryans with the bricks IC x 10 on each side

11s- Dips and Step ups on the bench

Brickens: bricks laid flat side by side, on Q, x 10

WWI SUs with bricks

LBACs with bricks on mosey to stow

 

Mary:

Flutter kicks (4 ct,) IC x 25

American Hammer (4ct.)  IC x 25

LBCs IC x 25

Low plank

High Plank

Flutter kicks (4 ct,) IC x 25

American Hammer (4ct.)  IC x 25

LBCs IC x 25

Low plank

High Plank

Numberama: 8

Name-arama

Pledge and COT

Announcements: Pullin for Picasso; Charlie Post

Devo: We focus a great deal on physical fitness but make sure you take time to invest in your mental health and fitness at well.  Ask yourself how are you dealing with stress?  Are you getting enough sleep?  Are you having fun in your life?

Moleskin: YHC really likes those brickens.  They did well to improve both accountability as well as form on a standard merkin.  We will see those again.  Welcome back Test Tube.  Glad to see a true Tectonic faithful back in the gloom.  A good solid beat down.  Good push men!