The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 72 and slightly humid but felt great!
FNGs: 1- Alex P.
COP: SSH X 20IC , Imperial walker X 15 IC, TTT X 15 IC, Plank w/ alternating shoulder tap 10 slow merkins , 10 fast merkins, Squats with T claps x 2 rounds squat 5 IC T claps.
PAX were instructed to grab a block and line them up in a line on the short side of the basketball court and head to the other side of the court facing their Block. Quick x15 SSH While Q placed a “workout card” under 9 of the blocks, and a special “Daily Double” Card with one of the “workout cards”.
All PAX Went to Plank position while the first man bear-crawled to his block, and shoulder carried it back to the starting position. When he returned, the PAX would recover.
If the block had a “workout card” under it, the person bringing the block back will “Q” the workout mentioned on the card with the repetitions listed on the card. If the “Daily Double” was with the card, he would double the count.
Then, PAX would go into Al Gore (Squat) position while the next person in line would bear-crawl to his block and shoulder carry back. This was repeated with plank and squat alternating. 9 of the 14 blocks had “workout cards” under them.
Once all blocks were retrieved and workouts completed, PAX picked up their block and carried it around the tennis court, set them back up on far side of Basketball court, and started round 2.
Workout Cards had the following exercises:
Al Gores x20 on Q (Squats)
Superman Sun Gods x10 Fwd/x10 reverse in cadence (lay in superman w/ arm circles)
Squat Jumps x15 on Q (Squat Jumps)
Burpees x15 on Q
Flutter Kicks x20 in cadence
Little Baby Crunches (LBCs) x 20 on Q
Merkins x20 on Q
Mountain Climbers x15 in Cadence
WWI Situps x15 on Q
First train came as round 2 started x11 Burpees, Second Train had perfect timing as the daily double landed on Burpees (x30)!
Mary: no time
Pledge and COT done
Announcements: Mens hike coming up in OCT, Palmeto 200 sign up (goose creek team).
Maybe you have seen the Great Barrier Reef, stretching some 1,800 miles from New Guinea to Australia. Tour guides regularly take visitors to view the reef. On one tour, the guide was asked an interesting question. I notice that the lagoon side of the reef looks pale and lifeless, while the ocean side is vibrant and colorful, a traveler observed. Why is this? The guide gave an interesting answer. The coral around the lagoon side is in still water, with no challenge for its survival. It dies early. The coral on the ocean side is constantly being tested by wind, waves, storms, surges of power. It has to fight for survival every day of its life. As it is challenged and tested it changes and adapts. It grows healthy. It grows strong. And it reproduces. Then he added this telling note… That’s the way it is with every living organism. That’s how it is with people. Challenged and tested, we come alive! Like coral pounded by the sea, we grow. Physical demands can cause us to grow stronger. Mental and emotional stress can produce tough-mindedness and resiliency. Spiritual testing can produce strength of character and faithfulness. So, you have problems – no problem! Just tell yourself, There I grow again!
Gru was late to his first “Q”.. luckily Mack was there to support like a true F3 brother. The workouts allowed everyone to lead a workout to give everyone the chance to learn how to drive cadence. Training Wheels was great! Named FNG “Brät” as in Brätwurst as a play on his Ukrainian last name that sounds like Sausage-nick. Other names thrown around included, Sausage, Smirnoff, Vodka, Kielbasa, Ivanka, Potato, Spud.. Welcome Brät!
6 Men ofthe PAX made it to the Second F at Chic Fil A!
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