Defib Qs Tectonic

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

Conditions: somewhere in the 60’s, humidity wasn’t too bad

FNGs: No FNGs

Disclaimer: Given

COP:

Slaughter Starter! (20 Burpees OYO)

Pair up For PT test style Merkins and sit-ups

2 min AMRAP Merkins and switch (counter with fist on the ground, reps counted if chest hits the fist)

2 min AMRAP Sit-ups and switch (counter with hands On PAX’s feet; reps count if the base of neck gets at least over the base of spine)

The Thang:

Line up across the middle sidewalk then Bearpee (4 count bear crawl then perform burpee and repeato) across the lawn to the tall tree.

Single file line for a trial of “Ruck Around Run”. YHC is continuing training for the HTL next weekend and was still wearing the 45+ lb ruck I’ve been wearing at BCs since December. We Mosey in a single file line. The lead man takes the ruck and runs around the line of PAX and hands off the ruck to the next lead man then falls in to the back. We did one lap around the Triangle doing the ruck around run until I got back to the front of the line and got the ruck back. We then moseyed via the road to the block pile and each PAX grabbed a block and assembled back to the flag for more fun:

Blockees 10 IC
American Hammers 10 IC
Curls for the Girls 10 IC
Overhead Press 10 IC
Nolan Ryan 10 IC each side

leg Extensions 10 on Q each leg (sitting on picnic tables with blocks on a foot)
Guerilla Humpers 20 IC
Good Mornings 20 IC
Squats 20 IC

(BACON EGGS for those of you paying attention 😁)

Stow blocks then back to the flag for Mary.

 

Mary:

Dying Cockroach 20 IC
Box Cutters 20 IC
LBCs 20 IC
Flutter Kicks 30 IC
Pickle Pounders 20 IC

Numberama: 7

Namerama, Pledge: Done

Announcements:

Low Country Splash tomorrow

HTL next weekend

Prayers and BOM :

Prayers for Hot tub’s Brother Doug; prayers for his health, his family, and for the multiorgan transplant he needs

Prayers for the youth of America who will soon enter the summer, be out of school, and will no longer have the opportunity to get regular meals that were previously provided to them by the school system.

Prayers for EZ-Go’s work people needing our prayers

Prayers for my friend Mike and his M.

Devo:

Communication. Communication is a two way street and we need to know how to be a listener and a talker. If something seems off or someone seems down, go talk to him, lift him up, let him vent, be there for your brother. Know that sometimes people just want to vent and aren’t looking for you to propose solutions. Be upfront and ask your friend if he wants to vent or if he want ideas for possible fixes. F3 provides us the opportunity to form meaningful relationships; know that I want you to feel free to talk to me about anything! And I’m sure that near all of us would say the same. It can be hard to ask for help, but we’re here for when you need us! I know first hand the good that can come from asking for help and asking for prayers. These men have prayed over me, sat down and talked with me, gave me valuable advice, gave me their numbers so that I could call them anytime. F3 is more than just a workout group!

Moleskin:  

Peaches summed it pretty well with his Facebook post after the BC: “BE ADVISED: When you post at TECTONIC, show up early and warm up on your own. We get right after it! Defib started with 20 burpees and a pushup/situp PT test. (Tough guys play at The Ponds) 💪💪”

Work was done at Tectonic. Great Job, Men!