Just the Two of Us

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

Introduction: YHC got a chance to redeem himself with a redemption Q and approaches the winkie with a single focus of a grinding PT session.  It was kinda refreshing to do a no frills boot camp that just required work and going until there was no more go.

Conditions: 43F and Freakin Perfect

FNGs: None

COP:

• 10x TTT On Q
• 10x Little Baby Arm Circles On Q
• 10x Backward Little Baby Arm Circles On Q

The Thang:

• 10x Ruck Squats On Q
• 10x Ruck Overhead Press On Q
• 10x Iron Cross w/ruck overhead On Q
• 10x Ruck Squats On Q
• 10x Ruck Overhead Press On Q
• 10x Iron Cross w/ruck overhead On Q
• 10x Ruck Squats On Q
• 10x Ruck Overhead Press On Q
• 10x Iron Cross w/ruck overhead On Q
• 15x Ruck Squats On Q
• 15x Ruck Overhead Press On Q
• 15x Iron Cross w/ruck overhead On Q
• 20x Ruck Squats On Q
• 20x Ruck Overhead Press On Q
• 20x Iron Cross w/ruck overhead On Q
• 25x Ruck Squats On Q
• 25x Ruck Overhead Press On Q
• 25x Iron Cross w/ruck overhead On Q
• 30x Ruck Squats On Q
• 30x Ruck Overhead Press On Q
• 30x Iron Cross w/ruck overhead On Q
• 5x Bent over rucks rows On Q
• 5x Tricep ruck Press On Q
• 5x Russian Ruck Twists OYO
• 10x Bent over rucks rows On Q
• 10x Tricep ruck Press On Q
• 10x Graduate w/Ruck overhead each side On Q
• 15x Bent over rucks rows On Q
• 15x Tricep ruck Press On Q
• 10x each side Get part of Turkish Getups w/ruck overhead on Q
• 20x Bent over rucks rows On Q
• 20x Tricep ruck Press On Q
• 10x or until failure Graduate no weight each side OYO
• 25x Bent over rucks rows On Q
• 25x Tricep ruck Press On Q
• 60 sec Bird Dog no ruck OYO

Mary: 60 Sec Flitter kick with overhead ruck hold

Numberama: 2

Namerama: Suds, KY

Pledge and COT

Announcements: None

Devo: reading of Man in the Arena

Moleskin:   YHC was unsure how the PAX would respond to the winkie, to the point that YHC was contemplating changing the winkie as he pulled into the parking lot. Not only did the PAX embrace the simple nature of the winkie, we even dig deeper in trying some new exercises. Morale of the story…not every winkie has to be a grand production to deliver a proper beatdown. Sometimes a simple winkie can deliver.