The Cardiac Results from April 2018

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

Conditions: mid to upper 40 and clear…. a great day for the Cardiac!

FNGs: No FNGs

COP:

SSH 15 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 April 2018 Results:

Hard drive 11 (55 Merkins, 110 Squats, 165 Wide Merkins, 220 LBCs, 110 Burpees, 1.25 miles)

Spliter 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.14 miles)

Waldo 9 (45 Merkins, 90 Squats, 135 Wide Merkins, 180 LBCs, 90 Burpees, 1.03 miles)

Pyle 11 (55 Merkins, 110 Squats, 165 Wide Merkins, 220 LBCs, 110 Burpees, 1.25 miles)

Show Me 14 (70 Merkins, 140 Squats, 210 Wide Merkins, 270 LBCs, 140 Burpees, 1.58 miles)

Defib 7 (35 Merkins, 70 Squats, 210 Wide Merkins, 270 LBCs, 140 Burpees, 1.58 miles)

 

Mary: None, The Cardiac went to 5:45

Numberama: 6

Namerama, Pledge and BOM

Devo:

Leave No Doubt

and steps to live good life:

1. Keep God first.

2. Treat people well and with Respect

3. Work hard and do good work

4. Don’t do stupid stuff

 

Moleskin:  

The Cardiac was extra tough today we grinded it in out. We had some good conversation during the suck which helped the suck  not suck so bad.

 

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!