Starting the week off right with new coupons

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

Conditions: 75 degrees, not too hot, not too humid

FNGs: none

COP:

The Thang:

Grab coupons and mosey to the wiffle ball fields. (2x 44 lbs. kettle bells and 2x 45 lbs. weight plates)
Once at the wiffle ball field, drop coupons and line up on baseline.
Merkins 25x on Q
Line up single file at home.
Bear crawl to first.
Ruck Curls 25x on Q
Bound (I’m up, he sees me, I’m down) to second.
Upright ruck rows 25x on Q
Buddy bear crawl to third.
Overhead ruck squats 25x on Q
Low crawl to home.
Once at home, railroad ties across the diamond to second.
PAX will complete the following:
- Overhead ruck press 30x on Q
- Flutter Kick 30x IC
- Chest press with ruck 30x on Q
- Ruck Swings 30x on Q
Buddy bear crawl (switch partner from earlier) to the mound and then lunge walk to home.
Once at home, railroad ties across the diamond to second.
PAX will complete the following:
- Overhead ruck press 25x on Q
- Flutter Kick 25x IC
- Chest press with ruck 25x on Q
- Ruck Swings 25x on Q
Grab all coupons plus 60# sandbag and mosey back to the flag, switching off coupons as needed.

Mary:

Numberama: 4

Namerama: Cheetah, High Stick, Defib

Pledge and COT

Devo

“I am not a product of my circumstances. I am a product of my decisions.” — Stephen Covey

Moleskin

YHC needed a redemption Q after fartsacking his own Q the previous Monday. The plan was to utilize the baseball fields in the front of the park, but a quick recon mission deemed the gates locked so an audible was called. The rep count was definitely higher today, but YHC decided the extra 5 reps will help the PAX push through when they are tired and help build strength. YHC also came across some new coupons to carry that were pretty heavy and awkward at the same time. Although they were just carried, when they come out again they will most certainty be used more efficiently (maybe next Monday – wink!). Defib was definitely happy to not be carrying any extra weight today. Oh, and he was smiling the whole time!

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