Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 60, clear, little to no humidity
FNGs: No FNGs
Disclaimer: Given
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 April 2018 Results:
Splinter 12 (60 Merkins, 120 Squats, 180 Wide Merkins, 240 LBCs, 120 Burpees, 1.33 miles)
Sakrete 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.14 miles)
Fish N’ Chips 9 (45 Merkins, 90 Squats, 135 Wide Merkins, 180 LBCs, 90 Burpees, 1.03 miles)
Rabbit Ears 7 (35 Merkins, 70 Squats, 105 Wide Merkins, 140 LBCs, 70 Burpees, .77 miles)
Defib 6 (30 Merkins, 60 Squats, 90 Wide Merkins, 120 LBCs, 60 Burpees, .66 miles)
Mary: None, The Cardiac went to 5:45
Numberama: 5
Namerama, Pledge and BOM – Done by Sakrete so YHC could leave early to make it to the Jones for Dorothy Mantooth’s V Co-Q. Thanks Brother!
Devo:
Moleskin:
Apparently 50# in the ruck is like a time machine doing the Cardiac because the suck was so bad, the time just flew by! Sakrete reached out to me before the Cardiac telling me to straighten him out if his pace was slowing down because he wanted 10. He got his 10 with little to no encouragement from me. Great job, Brother! Hats off to everyone out there this morning. When I announce the Cardiac is coming up on a day, numbers are low. 🤔 Maybe I won’t announce when it is anymore 😈
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!