The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
This is a Monday/Friday Ruck bootcamp
Conditions: 64 degrees- humid
FNGs: No FNGs
COP: Squats x 10 (IC), TTT x 10 (IC), LBAC x 15 (IC- forward/back), Imperial Walkers x 15 (IC)
Each PAX grab one block each- head out to the Harris Teeter down the road.
Stop periodically and perform Crazy Eights. Eight exercises w/ block, eight reps each, on Q.
- Kettle Bell swings
- Goblet squat with overhead press
- Bent over rows- Right
- Bent over rows- Left
- Modified woodchopper- right hip to left shoulder- slow controlled movement
- Modified woodchopper- left hip to right shoulder- slow controlled movement
- Curls for the girls
- Overhead triceps extentions
While rucking to and from the Harris Teeter with a block, stop and perform Crazy Eights throughout the journey (four times).
Mary: No time for Mary
Namerama: Double Trouble, Tinker, KY, Cheetah, Defib, The Colonel
Pledge and COT
Announcements: P200 soon, find an event, sign up, and prepare to crush it
Devo: For Devo, click HERE.
Moleskin: YHC is trying to get back into it after laying off for about 6 weeks due to issues related to a heart attack just over a year ago. Good to be cleared by the cardiologist but a challenge getting back into it. Q-ing is a great motivator to get out of the rack in the morning. YHC is so thankful for the PAX and their constant motivation, encouragement, and support.
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