Gru’s Q – Legs, “No Shoulders”

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

Conditions: Great weather for a beatdown. 72ish with a nice breeze.

FNGs: None

COP:  Arm Circles OYO, SSHx15, Slow Al Gores x 5, Calf Raises.

The Thang:

After warmup the PAX grabbed the beast blocks and overhead carried to the adjacent field (approx. 100 yards). Field was set up with four stations in a “4 corner” style, approximately 20 to 30 yds apart for a 100 yard+ lap. The PAX conducted an exercise at each station one person at a time would complete the stations challenge. PAX completed 10 Reps of the exercise while each person completed the challenge.

Station #1: One lap while carrying two water filled 5 Gallon Jugs (Combined ~83lbs)
Group exercise: Golem Squats with a Beast Block x50

— Lunge with block to Station 2 —

Station #2: The Slosh Tube.. A 10′ x 4″ PVC Pipe filled with around 35lbs of water.  One lap.
Group Exercise:  Low Explosive Alternating Lunges x50.

—Lunge with block to station 3 —

Station #3: Tire Pull. PAX would place their Beast Block in a tire sled with a 40yds line and pull it toward them, run to other side and pull it back.
Group Exercise: 10 Curls then 10 Mountain Climbers. x4

—Lunge with block to station 4 —

Station #4: Tire Sled. PAX would place their Beast Block in a tire sled drag tire half way around cones, then turn their body around and back pedal with tire sled the second half.
Group Exercise: 10 four count speed skaters. x4

— Bear Crawl Back to station one —

Completed station 1 and 2 again(at this point Mack picked up the pace like a mad man..)  with a bear crawl in between, then bear crawled to center for Mary.

——- 11 Burpees for the Train ——-

FIA was converging for a anniversary workout in tennis court nearby. F3 PAX performed monkey humpers facing away from FIA with a 4 count F-I-A-1, F-I-A-2 etc.. and gave them a nice shout out.

Mary:  10 four count Alternating Leg Lifts, 10 Leg Lifts, 10 Heels to Heaven, 5 four count Crab Abs with a hold at each leg.

Numberama: 4

Namerama: Redo, Mack, Gru, Olaf

Pledge and COT.  Done.

Announcements: None.

Devo: Based off a story of a snake entering a carpentry shop and injuring itself on a saw blade and not knowing what it was, it wrapped its body around the saw to constrict the saw and tried to bite and kill it, only leading to the snakes own death. We talked about taking a moment to think about our actions. Sometimes we react in anger thinking about hurting those who hurt us, but we are hurting ourselves. We sometimes make irrational decisions, that lead to irreversible consequences. This could be avoided by taking a few seconds to think about the reality of the situation or to ignore the situations, people, and offenses altogether.

Moleskin:  YHCs shoulder is a little sore so we focused on legs with Another “fun” workout in the field with a bunch of DIY workout equipment.
As dorothy would say “Lines, Tires, and Barr-els, Oh my!”