Half a damnit and a chest press…

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

Conditions: 74 and clear; not bad

FNGs: None

Disclaimer: Given

COP:

SSH 2 IC
Don Quixotes 10 IC
Moroccan night club 25IC
LBAC forward 25 IC
LBAC backward 25 IC
Shoulder taps 25 IC
T claps 50 IC

During the arm exercises, everyone started in line side by side. If you had to put your arms down , take a step back and form a second line. Your battle buddy for the Dora will be the Man in front 

The Thang:

One block per pair of PAX

Dora! While partner 1 does exercises, partner two takes a lap around our parking lot and then switch.

100 Big boy sit-ups 

200 Damn-presses (half a damnit and then chest press)

300 curls for the girls (most of us finished up the curls, but Yo Adrian and Waldo were already knocking out some tricep extensions when time was called for the Dora!)

200 tricep extensions

Blocks were stowed

Mary:

Dying Cockroach 50IC

Pickle ponders 25 IC

Alternating shoulder taps 25 IC

Numberama: 11

Namerama, Pledge: Done

Announcements: 9/11 Heroes Run this Saturday at Daniel Island. Ruck the city Friday night; ask Wreck It Ralph for details

 

Prayers and BOM : 

Unspokens and prayers for my friend William who’s been diagnosed with cancer.

Devo:

“Luck favors the prepared”

“Be Prepared”

“Plan for the worst and hope for the best.”

Look ahead and plan accordingly. We’re getting in to Hurricane season here. Get online and find a Hurricane preparation checklist and make sure you’re ready for the “just in case”.

Moleskin:  

We named the half a damnit with a chest press exercise “Damn-Presses” 😄 (If anyone know the F3 name for these, please let me know!)

Feeling my arms now, probably should have done Damn-tricep extensions to work more tri’s. Sorry guys, I feel I short changed you. Next time!

The hope for the preblast yesterday was to appeal to those with running obligations who didn’t want to overly work the legs. #missionaccomplished Arms did most of the work today!