Fitness. Fellowship. Faith.- The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 34 and clear…. a great day for the Cardiac!
FNGs: No FNGs, but we had a PAX visiting from F3 Blythewood, Ramjack
COP:
SSH 10 IC
TTT 10 IC
LBAC 10 IC forward and backward
The Thang: The CARDIAC Monthly Fitness Test
One Circuit:
5 Merkins
10 Squats
15 Wide Merkins
20 LBCs
10 Burpees
(IN ORDER)
Run to the light post and back (~100 yards one way)
Repeat as many times as possible over the 40 minutes remaining in the BC
The Cardiac Feb 2018 Results:
Ram Jack 14 (70 Merkins, 140 Squats, 210 Wide Merkins, 270 LBCs, 140 Burpees, 1.58 miles)
Kindle 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.14 miles)
Ma Bell 16 (80 Merkins, 160 Squats, 240 Wide Merkins, 320 LBCs, 160 Burpees, 1.82 miles)
Fish N’ Chips 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.14 miles)
Sakrete 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.14 miles)
Wambach 12 (60 Merkins, 120 Squats, 180 Wide Merkins, 240 LBCs, 120 Burpees, 1.36 miles)
Defib 15 (75 Merkins, 150 Squats, 225 Wide Merkins, 300 LBCs, 150 Burpees, 1.70 miles)
Mary: None, The Cardiac went to 5:45
Numberama: 7
Namerama, Pledge and BOM
Devo:
”Every day is a holiday. Every meal is a picnic. And every problem is an opportunity.” The devo today was more or less a recap of what we talked about at 3rd F just yesterday. If you bang two pieces of iron together, you might make some sparks and maybe a ding on the surface, but you can’t shape the metal until it is made ready for forging by getting it hot and softer. We as men are like this in that we aren’t able to make changes in ourself until we make ourselves ready for the change. This often means swallowing our pride, making ourselves vulnerable, answering hard and maybe embarrassing questions, or putting in the extra work. We will come across many obstacles and hard challenges in life, but just because something is hard doesn’t make it bad. See these hard situations as opportunities to make yourself better. Don’t let something that’s hard keep you from what you want. Don’t let something that’s hard keep you from making that change. Don’t let something hard stand between you and a better you. 👊
Moleskin:
It was cold but at least it wasn’t raining! Everyone was killing it today and put up strong numbers. It was great to see Kindle back out in the gloom! Sakrete picked 4 cycles as his over/under for when YHC would passout. Ma Bell said 7. YHC got close a couple of times but NO passing out today! Ramjack informed the PAX of an ultimate Frisbee workout where Merkins are done every time the frisbee hits the ground (10 for the offense who dropped it and 5 for the Defense) and Burpees are done by the defending team after each touchdown. This will likely make an appearance in a future YHC Q.
Memorable Quotes:
Ramjack: ”You know, when you visit another AO, you’re supposed to do new exercises….not the same 4 regular exercises….over and over again“
Sakrete: “…like that time Ma Bell and Chum were A holes.” Ma Bell: “You’re Going to have to be more specific.”
Kindle: “I picked a Heck of a day for my first day back…”
The monthly fitness test at Bedrock is The Cardiac. See how you compare with previous goes at the Cardiac and work to get that PR each time. If you haven’t done the Cardiac yet, you should!