Good Living Monday!

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

Conditions: Relatively cooler this morning

FNGs: none

COP:

• Thru the Tunnel 10x IC
• Imperial Walkers 10x IC
• LBAC’s F/R 10x IC

The Thang:

• Grab the 60# sandbag and roll out. Stop every 1/4 mile for an exercise, swap sandbag, then the next 1/4 mile add to that exercise until we hit a mile. We went down to Harris Teeter and back.
• 1st stop
  • Burpees 5x OYO
• 2nd stop
  • Burpees 5x OYO
  • Overhead Ruck Hold Squats 10x on Q
• 3rd stop
  • Burpees 5x OYO
  • Overhead Ruck Hold Squats 10x on Q
  • Merkins 15x on Q
• 4th stop
  • Burpees 5x OYO
  • Overhead Ruck Hold Squats 10x on Q
  • Merkins 15x on Q
  • Curls for the Girls w/ ruck 20x on Q
• Head back to the flag and stop for PAX choice every 1/4 mile
• 1st stop
  • Alternating Shoulder Taps 15x IC (Defib)
• 2nd stop
  • Chest Press Flutter Kicks w/ ruck 15x IC (Bellator)
• 3rd stop
  • Alternating Lunges 15x each leg OYO (Gruber)
• Shuffle back to flag

Mary:

• No time
  

Numberama: 5

Namerama: Defib, Gruber, Dri-Prime, Bellator (Respect)

Pledge and COT

Devo

• The first day getting back into a routine can be tough. Let’s remember that the first day of school is not only tough on parents, but on our children as well. They are starting something new – new grade, new teacher, new classmates, possibly a new school. It is going to be a challenge at first, but support them and support your M as well. Work together as a team and don’t get forget through all the busy times to spend some time with your children and find out how they are feeling. Help to relieve some stress from them!

Moleskin

• The intention was to get some miles under weight, while stopping to PT and work on some ruck transitions. The PAX absolutely crushed it today! It’s time for Bellator and Gruber to get signed up for an event – get to EH’ing fellas!

Announcements:

• GORUCK TLL – 10/5-10/7
• GORUCK TL – 11/9-11/10