The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: humid, muggy, hot, moist
COP: 15 TTT IC; 15 LBACF; 15 LBACB; 15 OVERHEAD CLAPS; 15 MORACAN NIGHT CLUBS
Sakrete shuffle around track. *This was coined by Lottalove some time ago. A trip around the track going up and down each set of bleachers*
YHC had written some exercises and places to execute said exercises down on a different pieces of paper and placed them in a bucket. Each PAX would grab one of the pieces of paper and we executed. Exercises were as follows:
Houdini drew the first one. Sometimes the bucket just decides to suck the wind out of you at the beginning and continue to apply pressure for the remaining time. He had the choice of doing up/downs to Thunderstruck by AC/DC or doing merkins to Flower by Moby (better known as Bring Sally Up). He chose up/downs to Thunderstruck by AC/DC. High knees until they say Thunder and then hit the deck and back up. Picture football practice but with music. it sucked.
I don’t know what order the remaining exercises were drawn but this is what we did.
Sakrete shuffle around track;
Pax led up/downs. Each man took turns calling the down. Took three turns a piece. Some were short periods of time in between hitting the deck some were very long;
Stay at flag and do 50 WWI sit ups on Q. YHC called first 25 with Houdini calling last set.
Run to parking lot of the armory directly beside The Jones. Divide the parking spaces by 3. Run suicides to each third parking spot and return.
Bear crawl to the wall by entrance to the track. 10 derkins on q; 15 incline merkins on q ; 20 dips on q; crab walk back to flag
Indian run to concession stand. pax led wall sit to 30. Sit @ 90 degrees and count off. Each Pax decided when to call their number. Run back to flag the long way of the track.
Run to handicap ramp. complete 2 rounds. Bear crawl up ramp. Crab walk down and run back to flag
Indian run 50 yards. 5 burpees; Indian run to opposite goal line 5 burpees; run 50 yards 5 burpees; run back to flag 5 burpees
Go to block pile. 5 kettle bell burpees on q; 20 chest presses on q ; 10 burpees OYO; 20 curls on Q
Mary: No time to meet her. We had a brother in need.
Namerama: Sakrete, Heebie Jeebie, Houdini
Pledge and COT: executed in parking lot of Charleston Bilingual Academy
Devo: Houdini with the prayer and YHC with a story of something I heard on the radio yesterday. “This weekend remember the price of gas, hot dogs, and freedom”. In simple terms. The boat you are riding on someone paid for that gas. That cookout you are at someone paid for that food. The day you have off on Monday someone (lots of people) paid the ultimate sacrifice for that to happen. Pitch in and be thankful
Moleskin: Brought the bucket o suck to The Jones this morning and it did not disappoint. YHC beta tested an exercise. The kettle bell burped is a a hole. Exactly like it sounds. kettle bell swing and on the way down put the block on ground and complete a blockee. At the end of the workout these were gassers. With about 10 minutes left before 8 the three amigos jumped in YHC pickup and headed over to the Charleston Bilingual academy to assist Houdini in disposing of some metal chairs. While there YHC mentioned that the humidity was severe today and Heebie Jeebie said “yea man this was one of the most sweaty workouts I’ve been to” When we were finished we loaded back up to head back to the flag. One of Houdini’s friends came up with his 2.0 and Houdini realized he had to split. The 2.0 had on a shirt that had an American flag on it. the smile on that kids face made everything worth it. We said the pledge and Houdini led us in prayer. Heebie Jeebie and I headed back to the flag to wrap up the morning.
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