Tabata killed me today…

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

Conditions: Perfect morning outside for a lovely stroll around the neighborhood. We didn’t do that.

FNGs: none, disclaimer given

COP:

• Burpees 14x OYO – One PAX was 2 minutes late, so 2 times 7 PAX = 14

The Thang:

• Suds took over from here and already had the coupons arranged.
• Mary
  • 1 minute each exercise with the ruck
    • Graduate right side
    • Flutter Kicks
    • Graduate left side
    • Flutter Kicks
    • Get-Ups (to sitting position) ruck in right hand
    • Get-Ups (to sitting position) ruck in left hand
• Tabata
  • 30 second exercise, 15 seconds rest, 4 stations with different coupons at each, after 2 rounds PAX shuffled to the fire hydrant and back.
    • Front Squats with cinder block or 60# sandbag
    • Merkins on block or oddly shaped sandbag
    • Upright Rows with 60# sandbag or Pull-ups
    • Alternating lunges with 40# sandbag or free weight
  • PAX completed 2 rotations, or 4 rounds of each.

Mary:

• Sandbag Drags – lineup next to each other in high plank position, drag the 25# sandbag to the PAX next to you and go down the line and back. PAX completed 4 different sets of these.
• Little Baby Mountain Climbers – completed for 1 minute
• Bird Dog – completed for 1 minute

Numberama: 7

Namerama: Tinker, Cheetah, Wreck-It Ralph, Borland, High Stick, Suds

Pledge and COT

Devo

• “Commit thy way unto the Lord; trust also in him; and he shall bring it to pass.“ – Psalm 37:5
  
  • The Bible reveals that God has a plan for every life, and that if we live in constant fellowship with Him, He will direct and lead us in the fulfillment of this plan.

Moleskin

• After completing the D-Day TL, YHC saw it necessary to make sure to tighten the ropes a little during his Q’s. This started right from the beginning and YHC saw it as a good teachable moment. Although you have to hold yourself personally accountable, that accountability flows into what happens to the team. During the TL, everything is for the better of the team. There is no individual award for moving the heaviest coupons the most miles. The only thing you can do is help out those who need it to ensure the team succeeds.
• Suds reached out to YHC and told him he had a workout planned in case no one took the Q. YHC decided to take the Q and let Suds run with it as a Co-Q. Solid work brother as all the PAX (including Cheetah) will say that was a great beatdown!

Announcements:

• Father’s Day Convergence @ Doty – 6/16
• GORUCK TL – 8/10-8/11
• GORUCK TLL – 10/5-10/7